Malvern Joggers

Old Club News

Here are some of Chris's older blogs going back to around Jan 06

Chris's Blog from 20 December 2009

Fellow Athletes,

MJs Santa/Sherry Run, MSJ,– 23/12/09
On Wednesday night the 23rd, if you’re not still Christmas Shopping, we will have our annual Christmas run around Malvern. This involves dressing up in whatever seasonal paraphernalia you can find (antlers, tinsel, Santa outfit etc ) and running around Malvern in the usual fashion. Instore, on the retail park, usually sells this type of thing, at Christmas anyway, so there’s no excuse! On route we will call in for a glass of sherry and a mince pie at someone’s house (mine for one). Geoff & Jenny have also offered (see below)

As Jenny says..... Geoff & Jenny would like to offer a 'booze stop' at THE LODGE, BACK LANE on Wednesday evening. All runners welcome to drop in and its downhill all the way back to M S J! Geoff will not be running so will be there all evening. The Lodge is the first gateway on the right down the Waitrose end of Back Lane. Happy Christmas, Jenny

Xmas Do
Thanks to everyone involved, especially Roodie, in the organisation of our Christmas Party at The Pheasant last Wednesday. It was a full and interesting evening’s entertainment, to say the least. The draw for the clubs three 2010 LM places was made with Graham Cramp, Jayne Cresswell and Lin Hiles taking those places.

Champions League
Our club competition for this year has come to an end without the final event taking place! This morning’s Bourneville Yacht Handicap was cancelled in the interests of safety (icy roads) and will now be run next month. Well done to this year’s winner of our Championship, Duncan Cresswell with Julie Caseley taking the ladies prize.
The 24 races which make up next year’s championship will be announced shortly when I have looked to see if there were any races last year that were more popular than some of those that were in this year’s competition. This means looking at a lot of race results and going back through our CN race reports over the last 50 weeks.
The first event of next year’s will definitely be the New Year’s Day 10K at Hereford.

Marathon Speed Training
From Jayne Ackroyd - After a well-earned Christmas break, Tuesday night speed training will be back with a vengeance !
Starting on Tues 5th Jan at our usual time of 5.45, we will be following a programme targeted at the Paris & London marathons in April. We will do this session every week, whatever the weather !!
The group will be aimed at people currently capable of running a half marathon in the 1:40 - 2:05 range, or a 10k in 45-55 mins. All who fit this criteria are very welcome to join us (it is not ladies only !)
Leading a speed training group is more tricky than the usual groups as the whole point is to go as quickly as possible during the fast bits, but not be so spread out that we can't regroup during the recovery section. So I hope that you will understand that although I would like to invite absolutely everyone, I have to set a range of speeds to make the group workable.
The starting location will vary from week to week, so I will keep the team updated via e-mail. So if you would like to join us (or would like to know more about what is involved), please e-mail me at jayne.ackroyd@mac.com and I'll put you on the mailing list!
If anyone would like to run a parallel group on a different night, or for a different speed range, than I'd be more than happy to share my programme & approach to the sessions. It really does work !!

Some Messages from our Secretary Phil
I have received notice of the Annual General Meeting of the Amateur Athletic Association on Sunday 14th March 2010 at the Alexander Stadium in Birmingham. If anyone wants to attend could they let me know please.
Also,
I have received a copy of "Setting the Pace" the magazine from England Athletics (Winter 2009). Amongst the many interesting articles and items is a feature on the Commonwealth Mountain and Ultra Distance Championships held in Keswick in September. Included are the results of the Women's 100k race in which the person who came 2nd was one Emma Gooderham (ENG) in 8 hours, 4 minutes and 9 seconds just 20 minutes behind the winner. Emma helped the England team to overall victory! Well done Emma (kept quiet about that one, didn't she!) I have a spare copy of the magazine if anyone is interested in finding out about forthcoming coaching courses.

Medoc Marathon
From Roodie - This is a date for your diaries Saturday 11th September 2010 - Wine Marathon as previously completed by Andy Pete and myself, it is a Joggers must do event akin to the London Marathon but better - in 2007 we did 23 wine stops, whisky, beer and alot more!!!
check out the address below
2010@marathondumedoc.com

The Underround Marathon
News from Duncan....Following the disappointment of not getting into the London Marathon this year - altogether now ...... aaaahh! ........ means that I can now try and get to do the Underround. Runners world did a spread about earlier on this year and has stuck in my mind ever since.
Here's some blurb from the website:
"underround is a new anytime running challenge of circa 42kms, visiting 42 London Underground stations totally on foot. The added twist is to go to all of the 42 platforms as well using the stairs or escalators, on the clockwise journey around London’s Famous Streets. The circuit has over 30kms of route between stations and thousands of metres of climb/descent underground that will make this a real ‘Marathon Challenge’ you will want to add to your Running CV."
It only costs £10 to enter and can be done anytime. I'm aiming to do this in January/February so if anyone else would like to journey down with me to complete this mad challenge then please let me know.

Race Reports
Great Langdale Xmas Pudding 10k, 13/12/09 by Phil Jackson
One of the most beautiful valleys in the country, Great Langdale lies in the heart of Lakeland and extends west from Ambleside until it is brought to an abrupt halt by the mountains of Crinkle Crags and Bow Fell. On its northern side lie the Langdale Pikes with Harrison Stickle and Pike O' Stickle dominating the view, whilst on its southern aspect is the impressive peak of Pike O' Blisco. So here we were then, in the midst of this wondrous mountain scenery, standing in the middle of a frozen, muddy field on a glorious cold, sunny day for yet another 10k road race. The start and finish were at the Sticklebarn Tavern (top pub) and followed the only road east on a very undulating course. After nearly three miles there was a loop through a wooded time-share estate and then back along the same undulating road the way we had come. I was delighted as I ran out of the loop and headed back to the pub to see Sheila just entering the loop and looking very good. The course was so undulating that I thought there was no chance of a PB so the 44.15 time (one minute off the Evesham PB) came as a bit of a surprise. I was 81st out of 379 and 4th in my age group. Sheila was chuffed to finish in 1.07.33. It was a really friendly (a lot of the runners seemed to be people on holiday like us), enjoyable race and we both received an enormous Christmas pud each. Highly recommended.
Thanks, Phil

‘The Not The Boxing Day Boxing Day Run’
Jon Ashley - From my house 8.30 am start bank holiday Monday 28th December. distance 8-10 miles not fast followed by Mulled wine & other seasonal fare.

Membership
The new membership year begins on the 1st of January. Would all existing members please renew their membership by sending a cheque to our Secretary Phil Jackson at The Old Stables, Runnings Park, Croft Bank, Malvern, Worcestershire WR14 4DU. The membership fee remains unchanged at £15. No need to fill in a membership form again. New members always welcome. Could be the best thing you ever did!

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Wed 23/12 MSJ – Santa/Sherry run
Sat 26/12 Cross Keys – Suckley (subject to confirmation)
Sun 27/12 Wheaton Aston 10K
Mon 28/12 ‘The Not The Boxing Day Boxing Day Run’- Jon Ashley’s house 8.30am
Wed 30/12 MSJ
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
Be safe, be seen! Wear something white of florescent on the dark nights
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running,
The Big Cheese

Chris's Blog from 13 December 2009

Fellow Athletes,

MSJ this Week
Those who will miss out on their usual Wednesday night run due to the party, and anyone else for that matter, can meet at MSJ on Tuesday night at 7pm.
Those who are not going to the party can meet at MSJ on Wednesday as usual.
So, MJs at MSJ on both Tuesday and Wednesday this week, at the usual time.

A message to the Gentle Joggers from Jenny - Very sorry gang but I have to cancel the run I said I would do on
Tuesday evening this week as I am unwell. Normal service will be resumed next week. JENNY

Worcester Christmas Run, 20/12/09
A Reminder from St Richard’s Hospice......
Why not join the FIVE mile FESTIVE run in aid of St Richard’s at Runaround, Top Barn, Sunday 20th December –all proceeds to St Richards.
Everyone who runs is allowed extra helpings with their Christmas lunch!
Entry form attached
Tricia Cavell, Fundraising Manager, St. Richard's Hospice, E-Mail: tcavell@strichards.org.uk

‘The Not The Boxing Day Boxing Day Run’
Jon Ashley - From my house 8.30 am start bank holiday Monday 28th December. distance 8-10 miles not fast followed by Mulled wine & other seasonal fare.

Race Reports
Andy Reading Memorial 10k, Chesterton nr Bicester 13/12/09 by Jayne Ackroyd
After the Stroud Half, I set a last pre-Christmas challenge for the Tuesday night Speedsters. This was the Andy Reading Memorial 10k which is run around the village of Chesterton near Bicester.
Seven Speedsters rose to the challenge so Lyn, Viv, Sam, Sue, Gillian, Geoff and myself drove over for the relatively civilised 11.00am start. We were also joined by Grouty, and Jenny would have been there, but for the onset of
a nasty cold. (Get well soon, Jen ! x)
Parking, baggage, and most importantly loos were all faultless! It was however, a bit cold, rather windy and showery so we were all a bit chilly waiting on the start line! The course was billed as flat and fast, and certainly it felt reasonably level as we started round some quiet lanes, with only a couple of minor undulations when we crossed over bridges.
Unfortunately, the middle part of the course was a long, painful slog round an airfield which seemed to go on forever, and was very exposed to the elements. Having battled through the wind it was a relief to leave the airfield at 8km and head for home. One last bump as we crossed the bridge over the main road, and it was on to a downhill finish with a mercifully short last sprint through the cricket field to the line. I finished in 47.56 which was a PB by nearly 40s. I knew that Lyn wasn't far behind as she took over 2 1/2 mins off her PB in a suberb time of 48.27 and Gillian was about a minute further back in 49.31, but still cracked 50 mins. (This was a great relief to me as I had been threatened with all sorts of horrors had the speed training failed to deliver !!) Next home was Geoff in another PB of 53.04 and then Viv in 54.46 who missed a PB by 21s, but did look as fresh as a daisy and admitted that she probably could have gone faster. Sam and Sue smashed their target time of 57 mins to finish with new PBs in 54.57 and 55.25 respectively, and Grouty took a huge 5 mins off her PB to finish in 1:01.08!
Well done to everyone on some fabulous performances today, it was great to see all the hard work pay off ! The delightful pub lunch afterwards was very well deserved :-)
P.S. Marathon speed training will start in the new year. Check out next weeks club news for details !
P.P.S. Hot news from the Lake District - Jacko completed the Great Langdale 10k today in a new PB of 44.15 ! Wow, there's just no stopping him !
Thanks, Jayne
Andy Reading Memorial 10k, Chesterton nr Bicester 13/12/09 by Sarah Grout
I think we were 8 MJs taking part today: Jayne, Sam (Carrington), Sue (Sharp), Viv, Lyn, Gillian and Geoff... and me - bringing up the MJ rears as usual, well somebody has to, it may as well be me.
Now I’m not saying that Jayne is competitive, but she kept overtaking us on the M40 on the way and was quite smug about it afterwards. I also got some rude comments about my eyesight from Sam which I thought was a bit below the belt.
We arrived safely despite my eyesight and lack of urgency. A beautiful bright but chilly day and we huddled together in the Sports Pavilion as long as we could for warmth and banter. The course was pretty flat and quite fast – mostly road and airstrip surfaces. For me I did it in 1hr, 1min and a few secs, and that made my heart sing, but this was largely due to an event that happened during the race........ Today’s event was in aid of Macmillan Cancer Support, and so, from my perspective, this was definitely one to do. I was running for my brother, who, with his wife, came to support me from Banbury, although he is not well. At 4km I had what we call ‘a Macmillan moment’ – something that takes you completely by surprise and reminds you why you might be supporting the charity. A fellow runner, a lady called Donna, ran alongside me, and out of the blue thrust a £10 note in my hand, thanking me for running for Macmillan (I had my Macmillan running vest on). We continued for about 2 km together and I heard about how she had lost her father and 19-year old daughter within 7 months of each other. BUT she was so positive and encouraging and grateful. I couldn’t have had a greater boost and motivator. I continued with a look of wonderment on my face, and so, you see, took over 5 minutes off my PB, all thanks to being spurred on by Donna, and my brother.
All in all it was a Good Day, we lunched in style at the Great Western Arms in Aynho, thanks to Geoff’s perfect research in advance. Also my son Jeremy took part in the children’s 1000m race and came 3rd, winning an unexpected lovely trophy in the presentations afterwards.
Thanks, Sarah
Mortimer Forest Hill Race, 13/12/09 by Jayne Cresswell
Nine foolish people decided to run Mortimer Forest 10 today, but the weather was kind to us as it wasn’t raining although it was a bit chilly. For those of you who don’t know the race it is a very hilly 10 mile course which makes the Worcester Beacon race feel flat. The first climb is done in single file as there are very few passing points and I cant believe anyone could run up it, then there are the dreaded switch back 3 steep but shortish up and downs, the hills just keep coming. As well as contending with the hard run, I also had to put up with the insults, one from John Newey about feeling sorry for the sweeper uppers who had to get cold due to those who cant run the course and feel the need to walk J and then at the end by Duncan who said he was trying to beat an old Vegan runner, who looked about my age J. I finished the course in 2:31:44 which is slower than when I first did it back in the 90’s but I was younger, childless and about 1 stone lighter, even so I was disappointed with my time – my Dad thought I should have run it in 2:10!
Those who ran included –
John Newey – 1:15:29 and 5th man (bet he didn’t have to walkJ), John Bristow – 1:20:22, Rich Penny – 1:20:02
Graham Cramp – 1:32:27, Steve Roode – 1:40:45, Duncan Cresswell – 1:48, Julie Caseley – 1:55:10
Julie Mitchell – 2:05:40, Jayne Cresswell 2:31:44
Thanks, Jayne

Local Runs 6/12/09
MJs were a bit thin on the ground this morning at a chilly Morrison’s. Only five of us in total, with some of the usual participants breaking new ground in rural Oxfordshire. Whilst some our other runners enjoyed a paddle through the mud at Mortimer Forest we took a dry route through Leigh Sinton, Bransford and Powick and finished up sampling the delights of the A449. Thanks again to leader Stuart H. Also there, Mark W, Carl A, me and token lady Ginny.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Tue 15/12 MSJ
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot – Wolverhampton
Sun 20/12 Bournville Yacht Handicap
Wed 23/12 MSJ – Santa run
Sat 26/12 Cross Keys – Suckley (subject to confirmation)
Sun 27/12 Wheaton Aston 10K
Mon 28/12 ‘The Not The Boxing Day Boxing Day Run’- Jon Ashley’s house 8.30am
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger
Sun 14/3 Stafford 20
Sat 20/3 Rhayader 20
Sun 21/3 Stafford Half Marathon
Sun 25/4 London Marathon

Happy running, Chris

Chris's Blog from 6 December 2009

Fellow Athletes,

Annual General Meeting
The 2009 AGM saw a healthy turn-out of MJs at Manor Park Sports Club last Wednesday.
Stuart Brown was elected as Chairman for 2010 and Julie Caseley voted in to the new post of race captain.
Any Other Business threw up numerous points such as our participation in a local Cross-Country league and a special t-shirt for anyone completing a specified number of races. All points raised in AOB were recorded in the minutes and will be discussed by the new committee subsequently.

Golden Button Race
Some entry information from Julie Caseley
Further to the flyer attached to the Club News regarding the Golden Button Race on 31st December, when I came to enter I found some vital bits of information missing.
Entry form with cheque needs to be sent to Louise Daly, Brainge, Putley, Ledbury, Herefordshire. HR8 2RD
Cheques should be made payable to "The Ledbury Hunt Ball"
No need to send a SAE as numbers can be picked up on the day.
Park at Town Street Farm - runners will be bused to Forthampton where the race starts then runners run back the 3.5 miles.
I think that's about it - sounds like a bit of an adventure!!! Regards, Julie

Race Reports
Florence Marathon 29/11/09 by Peter Wilson
Usually after a marathon my initial feeling of "never again" is eventually replaced by "well maybe in a couple of years, but I'm not promising". However, no sooner had I got London out of the way this year I began thinking about doing another one, which makes me fear I'm beginning to succumb to the bug that eventually leads people to do crazy things like running seven treadmill marathons in seven days in the Sahara (I may have confused some of the details but you know what I mean).
In my search for a second marathon this year I decided it had to be somewhere worth going, which immediately ruled out Wolverhampton. Preferably Europe but nowhere hot and most importantly it had to fit in with the incredibly complicated movements of my mother, who we'd need to look after the kids for the weekend. The cogs turned and out popped the answer - Florence in November, which suited us fine.
So after a modicum of training but nothing that bore too much resemblance to a schedule (I decided to wing it and see what happened) we arrived in the lovely city to find it crowded only with runners rather than the usual hordes of tourists. The course promised to be fast, starting on a little hill overlooking the city then descending to an entirely flat meander around town. In the first few K it was easy to get carried away and perhaps I did, tracking the 3 hr 15 pace group with what proved to be wild optimism. Drinks stations were positioned every 5K and offered water, tea and something called 'sali'. I knew that meant salt but thought it must also be what the Italians call an isotonic drink so I thought I was being sensible in concentrating on taking a cup of that at every opportunity. Round about halfway I began to tire as my energy levels dipped and from then on, no amount of fluid - water, tea - or more salt! - made any difference. I was dehydrated and didn't enjoy the second half one little bit. Eventually I crawled to the finish in 3 hr 55, which put quite a dent in expectations.
Despite all that it was quite an experience to sample running Italian style. From the sights (palaces and churches) to the sounds (runners singing a quick burst of opera when they sensed the acoustics were good) it was memorable, and where else mid-race would you have to dodge a Fiat 500 chased by a police officer blowing a whistle? And the pasta before and after was great.
Thanks, Peter
Santa Fun Run, Monmouth, Sunday 6th December by Sarah Grout
I thought members might like to hear about an event that my family attended today, the Santa Fun Run organised by the Spirit of Monmouth Running Club. I was in my fundraising capacity, so couldn’t run unfortunately, but my son Jeremy took part. This was an all-inclusive family event of 1.3 miles open to all ages and abilities of runner. The route is attractive, town-centre, fairly flat and mostly run on pavements.
Christmas fancy dress was positively encouraged, and with one or two exceptions – I think everyone obliged, it was a sight to behold, with lots of Santas, Mother Christmases, reindeer and not to mention the local army guys dressed in green tights, trying to look like a Christmas tree - a bit of Christmas (eye) candy for the ladies, and the highlight of the event for me........ Not in the same sentence I should say that the whole event had a really good ‘feel good factor’.
I think over 350 people took part and what was really nice was the team entries for school, family, pub and business. I can think of several MJ families who might be interested to compete on a level playing field with their kids against other families, it was truly motivational for the kids. Jeremy, aged 10, was hugely inspired by running alongside adults and as a direct consequence was carried along by the pace and managed to come in 4th overall, and was the first under 16. The event is set to take place on the first Sunday in December every year, so we will be aiming to put in a family entry next year. I recommend it to all running families, particularly those with younger children.
Thanks, Sarah
Centurion RC Grand Prix 5, December 2009 by Julie Caseley
Last years’ Cardington Cracker was still relatively fresh in my mind so, rather than run the risk of more falls on steep descents, I decided to take the path of least resistance. Therefore, today I ran the Centurion Grand Prix 5 at blustery Solihull. This is the second in a series of 6 races (one each month until April) and as luck would have it, prizes were awarded to the first 5 finishers (men and women) and the 1st three in the over 50 and under 19 age categories. In January prizes will be awarded to the over 60’s and under 17’s. There are different category prizes every month so I suppose certain races could be targeted depending on what age group you’re in.
The route was 1 one mile lap along the river followed by 2 extended two mile laps along the river and around the park making up the 5 miles altogether. It had rained a lot in the night so some of the paths had standing water and the grass verges were a bit muddy but on the whole it was a very flat course. It was nip and tuck with Richard Baker but he got the better of me in the end by a few seconds.
I would only do any of the other fixtures it there was nothing better on at the time but I did well out of it this morning coming 2nd in the age category mentioned (not the under 19!!) and collecting a £15 gift voucher for Sutton Runner. Sounds like a shopping trip to Sutton Coldfield next Saturday instead of Malvern or Worcester. I finished in
40:34.
Thanks, Julie

England Athletics Coaching Courses
Information supplied by Phil Jackson
Please find attached the latest flyer showing coaching and leadership courses in the Midlands and South West.
Further details of courses can be found on:
www.englandathletics.org/coaching-courses
If you follow this link you can use the search facility to find a suitable course at a local venue. e.g.
Leadership in Running Fitness; Perry Bar; 21/2/10
Level 1; Perry Bar; 13/3/10
Should you wish to check availability for a course, please contact the EA Customer Services Department on 0121 781 7271.
Application forms can be downloaded from the England Athletics website and there is also the option to book online for the Leadership in Running Fitness courses.

Local Runs 6/12/09
From Phil Jackson - We had a very nice run from Ginny's house this morning (10 of us), up into the Hills and via footpaths to Holywell. We were very lucky with the weather, just managing to fit the 10 miles or so into a window of sunshine! No rain.
Gentle Jogs by Jenny Field- This Sunday morning 6 of us gathered at Morrison’s for a 5 1/2 mile run to Leigh Sinton and back. It turned out to be a perfect morning and a very enjoyable run. We only had one heckler on route and why Roodie wasn't running I don't know!
Next Sunday I will be doing the Bicester 10k so will not be doing a club run.

Christmas Party – 16/12/09
From Andy Milton - The tickets for the Christmas party are for sale from myself and Roodie at £10 pp.
This will include transport. We will be selling them Wednesday both before and after the run.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot – Wolverhampton
Sun 20/12 Bournville Yacht Handicap
Sat 26/12 Cross Keys – Suckley ( subject to confirmation)
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger

Happy running, Chris

Chris's Blog from 29 November 2009

Fellow Athletes,

Annual General Meeting
This will be taking place at Manor Park Sports Club (just up the road from MSJ) on Wednesday 2nd of December.
7pm for a 7.30 start. I have the agenda ready to email out, I just need confirmation from my fellow committee members on a late change to it.

The Golden Button Race
It’s organised by the Ledbury Hunt, takes place on New Year’s Eve and is described as a 3.5 mile traditional steeplechase along the banks of the River Severn based at Tirley, Gloucestershire.
I’ve been sent the details and I think it’s worth a closer look.
In the words of the organiser.....It should be a fun event, and a bit different given the mix of horse and foot-races, and there will be a pig roast and beer tent at the end. I hope it may be of interest to some of your runners as a leg-stretcher in the season of over-indulgence!
As you will see, the entry fee is £15 (please ignore the £20 on the website entry form), and this gives free entry to see the horse racing as well for foot runners. Please have a look at the website for some general information on the event, location maps etc, and please let me know if you have any questions (you can ring me on 07814 422 689). You can also get in touch with Louise Daly as per the information on the flyer, and advance entry forms should be sent to her.
Many thanks again for your help, and I hope we may see you and some of your runners on the day.
Kind regards, Mark Russell, 07814 422 689
Please see the attachments

Club LM Places
There are four people in the draw for the three places. The closing date for entry into the draw will the day before (15th of December).

Race Reports
Cotswold 10K, 29/11/09 by Julie Caseley
I thought I was going to be a lonely MJ at this event but was delighted to be joined by Mark Watling. We were warned that it was not a PB course as it was undulating with a sting in the tail at about 4 miles. It was quite a cool day and it did rain for a while but the course itself was predominantly downhill for the first half with a few
minor undulations. However, what goes down must inevitably go back up again and true to their word, just after 4 miles there was a relentless hill for about ¾ mile until we rejoined the main road with just over a kilometre run back to Temple Guiting Village Hall. The course was pan handle in shape running through Kinneton and Guiting Power. There was no finishers momento and only boxes of biscuits for the winners but the results were quick and efficient and the marshals friendly. I was pleased with my time of 51:00 and for the first time I appear on the first page of the results!! Mark finished in a time of 53:54.
Thanks, Julie

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Wed 2/12 MJs Annual General Meeting – Manor Park Sports Club 7pm for 7.30 start
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger

Happy running, Chris

Chris's Blog from 22 November 2009

Fellow Athletes,

Chairman Vacancy
I have decided not to seek re-election at our forthcoming AGM. I feel I have done my ‘bit’ for the club since it began in July 2003 and would like to stand down to make way for someone else. I will still be producing the Club News as usual (subject to confirmation) so please keep sending your contributions, whatever they may be.

Annual General Meeting
This will be taking place at Manor Park Sports Club (just up the road from MSJ) on Wednesday 2nd of December.
7pm for a 7.30 start. The Agenda will be announced following this week’s committee meeting.

Wednesday Night Hill Run
Mark Cusack informs me that this will taking place on Wednesday so everyone who would like to take part is asked to bring a head torch.

Tuesday’s Hash
This week’s trail is being laid by our Ginny and it’s from the Prince of Wales, Newtown Road. The theme is St Trinian’s!! all welcome, meet at 7.00pm

Calling all Marathon runners
Here’s Steve Ollis and he’s thinking ‘big’ for 2010......
Following in the steps of The Silver Streak himself (aka Phil Jackson), Roodie and I sense bigger and better things for 2010.
We have decided to use our Wednesday nights from early January 2010 to concentrate on hill reps, speed training and anything else that we can think of!!
If anyone fancies joining us, please let me or Steve know over the next few weeks.

Race Reports
Shakesphere Raceway 10K, 21/11/09 by Julie Caseley
When I arrived at Long Marston Airfield it looked as I expected it to – very flat and desolate. There were over 600 registered competitors. I noticed on the entries that Stuart Day and David Ratchford were suppose to be there but I didn’t see them either before or after the race. Perhaps they looked at the weather forecast and thought better
of it!! The route of the race was pinned up at the registration tent and it looked extremely confusing with lots of switchbacks. In the end it wasn’t that bad – I just followed the person in front and the occasional yellow arrow and painted bricks on the runways – it was too windy to put up tape. At about the half way point it was an amazing
site with runners seemingly scattered all over the airfield. It was just lead runners way ahead of everybody else, slower runners further back on the course and everyone else somewhere in between! This was the second running of this event and the next one is on Saturday, 6 March 2010 if anyone is interested in a potential 10k PB on a not very interesting course. However, the organisers were extremely kind and helpful. There was a slight hiccup at the presentation as they were unable to say at the time who had won the Female Vet 45+ and 55+ prizes – they will be notifying people by post. I finished in 50:58.
Thanks, Julie

Run Reports
Stu’s Gang 22/11/09 by Chris Barker
This morning it was choice of meeting up with the usual crew at Hanley Swan at 9 or meeting up with Dunc for a 10 miler at Birtsmorton. I was ready to run at 9 so that was that, sorry Dunc. A bumper number of MJs assembled although around half ‘took off’ with Jenny to do a GJ type run.
I was reminded when I got there that I had agreed to lead to which is something I had completely forgot. After a quick think off we went off heading south. We soon hit the mud, that is, as soon as we went off road but at least it wasn’t raining, well, not until we had run 1.5 miles. Then it rained for the rest of the run. The heaviest rain started falling when we were furthest away from where we started. Isn’t that always the way!
We completed 7.35 miles in total in the Hanley Swan/Welland area the furthest point being a bit past the Anchor Inn on the Welland/Upton Road. If you’re round that way, watch out for electric fences. I got a jolt on 2 occasions. A combination of my carelessness and maybe rainwater being a good conductor of electricity! Fastest I moved all morning! Thanks to everyone who turned up and stuck it out with me. Mud and all!

Hereford Duathlon & Triathlon
From Nicki Goodwin of BBC Hereford & Worcester......
I'm pleased to let you know that the Hereford Duathlon is back. After a couple of years rest, we're hosting it once again with a slightly shorter race for beginners or those who fancy getting to the cake stall first!
Next year our races will be…….
Hereford Duathlon - April 25th, Hereford Triathlon - July 4th.
I've attached a duathlon entry form, would you be able to let your members know please?
Many Thanks, Nicola - Hereford Tri Club, Nicola Goodwin, BBC Hereford & Worcester
Tel - 01432 355255, E-mail - nicola.goodwin@bbc.co.uk

‘Courses to help your club/group ‘
I received the following this week from the Sports Partnership – Hereford & Worcester. It may be of interest to one or two. At least it helps pad out the Club News......
Dear All, At the County Sports Partnership we have our Coach, Volunteer Development Programme. As part of that we offer courses/workshops from Sports Coach UK/RunningSport/Independent First Aider across Worcestershire and Herefordshire.
We want to up skill coaches and volunteers who work in the community. Please see attached the up and coming courses that we are running and currently taking bookings for, from November 2009 to February 2010. There is one addition to this print of Coaching Children and Young People at Worcester University on Mon 14th Dec 6.30-9.30pm.
There are a couple of courses that I would like to bring to your attention;
Coaching Children & Young People, Mentoring Sports Coaches, Analyzing your Coaching and Funding for your Club
These are the courses that we are running we don’t run these courses very often and want to make sure people do not miss out.
If you are a Clubmark club or working towards personnel from your club can receive a subsidy to go on our courses.
Please go onto our website to find out more and book a place www.morethansport.com/courses
Please can you pass this information onto other clubs, coaches, volunteers, development officers etc.
Any questions please ask, Thanks, Georgie
Georgie Fenton, Training and Development Officer, Sports Partnership Herefordshire and Worcestershire
g.fenton@worc.ac.uk 01905 542260 07825 365329 www.morethansport.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting – Manor Park Sports Club 7pm for 7.30 start
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New Year’s Day 10K – Hereford
Sun 10/1 New Year’s 10 – Quedgeley, Gloucester
Sun 17/1 Not The Roman IX – Stratford
Sun 7/2 Mayhill Massacre – Glos
Sun 7/2 Stourbridge Stagger

Happy running, Chris

Chris's Blog from 15 November 2009

Fellow Athletes,

Race Reports
SUICIDE SIX (or Come on you Joggers; where were you?) 15.11.09 by Phil Jackson
There were just the four of us for this glorious, exciting race (me, Julie C, Ian Barker and Steve R). In my running career of three years there are only three races that I have done every year, the Crocodile 8, the Acorns Half and this one. It's really cross country, all off road, with steep hills up and down, more ankle-sucking wet mud than you can shake a stick at and a nice deep, exhilarating stream crossing. All great fun. The course changes every year and this year was the shortest ever at 5.64 miles which was a bit of a disappointment; I'm used to races that are slightly longer now. The start was a bit of a chaotic, noisy, muddy, mass brawl and whilst Steve and Julie got away smartly I was a bit too diffident and got caught up in masses of slow runners who were afraid of mud and hills. All too often we were reduced to a slow walk on the narrow paths and I found this very frustrating as I lost sight of the other two Joggers. (There's a moral here; start near the front!) It was a bright, sunny morning and a real delight to get going along the lovely wooded tracks and paths, using the descents to accelerate past runners and walkers who were afraid of going downhill at any speed and working hard past others struggling and sliding about up the hills in road shoes. Julie and I were in our trail shoes (Mizumos and Inov8s respectively but Steve was wearing a pair of Walshes which he had kept very quiet about and which were obviously extremely effective; memo to self: Sheila is buying me a pair of Walshes for Christmas. Must tell her). Having passed Julie on the highest part of the course, I eventually caught Steve at the bottom of the steps about half a mile before the finish and, joy of joys, he didn't know I was right behind him! Once at the top of the long flight of steps it was a downhill sprint to the finish but unfortunately, at exactly the wrong moment, Steve just happened to glance over his shoulder and he spotted me. I've always known he's got a very fast finish when he wants, so he was off like a frightened rabbit and that was it. I finished in 49.49 about 10 seconds behind him. Terrific race, great atmosphere, lots of lovely people. So where were the rest of you?
Bit of a contrast to New York.
Thanks, Phil
Roodie’s contribution - I did the Suicide six today in 50:55, I think I was about 4 minutes up on last year but couldn’t find last year’s time so don’t hold me on that.
I looked round with about 200 to go and Jacko was catching me fast, you should have seen me go don’t know where I got the energy from, Phil should run in every race I do(he would still kick my ass on the road though), Don’t know where Julie came as I had to rush off Sorry.

Cocktail Party
Thanks to everyone involved in the organisation of this. It was great fun and I was really impressed with the trouble they had gone to create an authentic cocktail party atmosphere complete with the Canapés, Sushi etc. And such immaculately dressed Joggers! Matalan must have sold out of bow ties. Bit a shock for anyone who turned up in Jeans, like my twin brother! The next social presentation is, of course, our Christmas Party. See you there.

Run Reports
Thanks once again to Stuart Horsfall for another of his Sunday morning mystery tours. We could do with a wacky name for this group. Any ideas? We set off with me thinking, down The Ridgeway, through Eastnor Park and back up from the Gullet. In fact we went totally in the other direction over the hills and back through Colwall and Evendine so I won’t be starting a career as a Fortune Teller. Five gents, seven ladies and a black dog set off on this one. The Black Dog (Immortalised on the album Led Zeppelin 4 – track1) is welcome anytime. It ran with the group throughout and didn’t shoot off at the front ignoring everyone else!!
Next Sunday’s run will probably find us meeting at The Swan, Hanley Swan. If you’re not doing the walking thing with Eric you might like to join us. You might have to bring your own Llama though. Don’t worry if that doesn’t mean anything to you.

Jogger’s Christmas Party – Wednesday 16th of December
Message from Andy Milton ......
The tickets for the Christmas party are for sale from myself and Roodie at £10 pp. This will include transport.
We will be selling them Wednesday both before and after the run.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 21/11 Shakespeare Raceway 10k - Stratford upon Avon, Warwickshire
Sat 21/11 MJs Walking Group next outing – for more info contact Eric
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K
Fri 1/1 New year’s day 10K
Sun 10/1 New year’s 10 - Gloucester

Happy running, Chris

Chris's Blog from 08 November 2009

Fellow Athletes,

Cardiff Half Marathon
I watched the Channel 4 programme this morning in the hope of spotting an MJ or two. Jon Newey could be seen hogging the camera at the start but I didn’t see anyone else.
Here’s Peter Wilson’s take on it.... I've already seen these highlights on a Welsh channel (don't ask!) and spotted Samantha Caseley at one point. Sadly I didn't make the edit - not telegenic enough.
S4C also showed extended highlights of the Snowdonia Marathon and Ruth Johnstone was in shot quite a few times. The commentator mentioned her by name more than once. It was the only bit of the commentary I understood!

Club LM Places Draw
Lin Hiles has now joined those in the draw for the club London Marathon places having been rejected through the ballot, long-standing club member, never done it before etc. There are four people for three places meaning there will be a draw at the Christmas Party.

A message from Jenny & Geoff
Just to let you know Geoff and I will not be running on Wednesday our groups know and will organize themselves.
I will be doing a 6 mile run on SUNDAY 15th NOVEMBER at 9 am starting from MALVERN ST JAMES SPORTS CLUB.

Race Reports
ING New York City Marathon 1/11/09 by Phil Jackson
I travelled to New York by means of 2:09 Events and the whole thing was brilliantly organised. For anyone else thinking of doing an event abroad I thoroughly recommend 2:09 Events as they take care of everything for you, including race entry, flights, hotels and other little extras, like getting you to the start. Early on the Friday morning we had a gentle jog into Central Park to recce the last couple of miles of the marathon and the finish area and then on the Saturday we took part along with 15,000 others from all over the world in the International Friendship Run, a four mile jog from the UN building to Central Park. It was incredible to see just how many different nationalities were represented. Race day itself began with a 5.00am wakeup call for breakfast in the hotel and then at 6.30 a private 2:09 coach to Staten Island for the start. We were very strongly advised to wear old warm clothes at the start. They would be discarded just before the race and recycled for local charities - we resembled a huge crowd of very fit homeless people.
All the runners went into three villages (blue, green and orange) to take on more fuel and liquid and wait for the remaining hour or two before the start. This gave us all plenty of time to discuss race strategy and get advice from experienced runners such as " if you find yourself on the lower deck of the Verrazano Bridge, stay in the middle so you don't get peed on by the runners on the upper level (this is an urban myth, I saw no piss). At the start there were three "waves", one starting at 9.40, one at 10.00 and one at 10.20. Each wave containing the three colours (I was in the second wave in green, therefore on the lower deck) and each wave had several corrals depending on your estimated finishing time (this is where it all broke down because as far as I could see all the corrals got mixed up). The atmosphere was incredible and after a speech from Mayor Bloomberg and a rousing rendition of the Star Spangled Banner, we were off!
The first mile was a cold, blustery climb up the Verrazano Bridge. The second was down off the bridge and here you could really let go (sorry, Neill; 6.41 for that mile and suddenly I was near the front of the wave!). Then it was a long, long trek through Brooklyn. The crowds were fantastic in their support, yelling my name so much I felt as though I was royalty. I tried to keep the pace slow but failed miserably. We ran through Afro-american, Latino and Hasidic neighbourhoods, the ethnic mix changing but the music, cheering and enthusiastic encouragement ever-present.
At the 13 mile point it was up and over another bridge and into the third New York borough of the run (five bridges, five boroughs), Queens, for just a few miles. We then had the long, long incline of the Queensborough bridge over the East River into Manhattan itself. We were on the lower deck, totally enclosed and you just had to get your head down and get on with the slog. Coming off the bridge is a steep descent round a sharp bend back under the bridge onto 1st Avenue. Here, at mile 16, was the Macmillan cheering point and they really lifted my spirits and I was able to put on a bit of a spurt as a result. 1st Avenue is dead straight for 3.5 miles and again is a slight incline. Ahead of me there was a river of runners as far as the eye could see, up into the distance. Again, I just got my head down and got on with it. It was a slog up to another bridge (19.5 miles) for just a mile or so in the Bronx, then another bridge back into Manhattan and this time 5th Avenue (this is were I collided with a large lady trying to cross the road in front of the runners; I bounced off her and carried on; she went flying into the crowd with a satisfying shriek). At mile 24 I began to tire and was worrying about the little switchback hills in Central Park. Inspirational placards held up by the crowd ("Pain is temporary, Pride is permanent"; "You have no f*****g choice but to finish") and another Macmillan cheering point made sure I didn't notice the undulations. By now people were slowing down, walking, collapsing all around me but I kept going. There was a superb band at Columbia Circus (Walk This Way!) and then it was under the 26 mile banner and there was the finish!! I had a 3:45:00 pace band on my wrist and I knew that I had plenty of time in hand but even so I was astonished at the time (3:35:18) which was beyond my wildest dreams. Medals, foil blankets, drinks, food, it all became a blur as I made my way very slowly but very happily out of Central Park and back down Broadway to my hotel. A fabulous day, a fantastic atmosphere and the celebrations went on long into the night on the streets and in the bars. I owe a huge debt to Neill Williamson for making it all possible for me and for making me believe and to Viks, Jayne and all my other Joggers friends for their support and encouragement. Awesome!
Thanks, Phil
Sodbury Slog 8/11/09 by Dave Brett
FANTASTIC - If any Jogger had doubts about the Sodbury Slog they need to be banished for good. This race has tremendous support, excellent marshalling, friendly people, a good turn out of Joggers (Hard Core) and a very well packed goody bag on finishing. As always, mainly off road a bit of a hill or two and a few ditches but apart from that nothing that a Jogger woudn't take in their stride oh and a bit of mud thrown in for good measure.
On the whole definitely a race not to be missed and you can easily see why it has been voted into the top six for the last few years.
Thanks, Dave
Sodbury Slog 8/11/09 by Jayne Cresswell
Ten foolish Joggers arrived at Sodbury this morning for the annual Sodbury Slog. This year there had been a change of route due to lack of permission from the council to run across the common due to the damage that 1200 runners cause, therefore the course was reduced to a paltry 8.5 miles (Duncs Garmin recorded just under 9 miles – but could that have been due to him running around the mud?). We had the usual minutes silence followed by the Last Post and then the race was off. There was the run along the road through the town, then onto the mud. It was rather boggy in places but this could be avoided if you wanted to miss out on all the enjoyment. I heard one stupid woman say that she hoped she didn’t get her top dirty, gosh was she in for a shock! Running along one of the fields I encountered a queue to which I thought it must be the first dipping of the day, there were cheers from up above so I prepared myself for a good wash. Little did I know that this queue went into the next field along three of the edges so a long wait was ahead until I got the long awaited bath. Whilst waiting a group of people were talking about the various fancy dress outfits and one person mentioned Mankini Man and wondered if he was running this year. I had to inform them that sadly he wasn’t running due to a knee injury and no other Jogger would take his place- their faces fell in disappointment. Eventually I got my long awaited bath and decided to just jump in. The race then continued and we had quite a few climbs and hay bales to climb over. Then a long paddle in a brook with water up past the knees. This was the last of the swimming and the race continued across muddy fields and common land until the road to the finish. Thank you for the support from Paul Newman and Alison Hughes. After the race we all set off for the pub, but unbeknown to us all a Remembrance Sunday Parade was happening and we were unable to leave due to road closure, we eventually left the pub at about 4. A fantastic day was had by all.
Thanks, Jayne
Sodbury Slog 8/11/09 by Julie Caseley
Seven Malvern Joggers braved the cold, wind and rain to run/trudge in this mornings’ Sodbury Slog. My trusty navigator was somewhere between Los Angeles and Sydney so I had to rely on Samantha’s sat nav to get me
there.
Firstly, all the runners gathered for the Remembrance Day 2 minute silence followed by the Last Post. We were then led to the start. The first mile was on road before heading off onto common land and the first lot of mud. I was behind 3 guys wearing their underpants over their shorts. They were very entertaining, belly-flopping in the first
3 bits of mud. I hope they had some energy left when it came to “the real stuff” that makes the Sodbury Slog a bit different to other cross country races.
We had to queue for first major obstacle – it was as if someone had dug a big hole and filled it with water. Great if you had long legs, otherwise you got wet and muddy “bits”.
The next real test was a 200m long mud filled ditch that no one could avoid – I’m sure towards the end the mud was bubbling!!
Then it was a relatively uneventful dash to the finish at Chipping Sodbury School which always seems to take forever.
Thanks, Julie
Results of the MJs that we know of :- Nick Hitchings 1:02:57, Lucy Prosser 1.12.59, Paul Newman (or somebody with his number)1:16:57, Steve Roode 1:18:47, Duncan Cresswell 1:26:04, Julie Caseley 1:28:33, David Brett 1:43:34, Jude Newman 1:55:51, Jayne Cresswell 2:01::08
There were 1,035 finishers.

Jogger’s Awards
From Steve Roode......Many thanks to all of you that have sent nominations for the awards celebration I have had some great suggestions, and some really funny alternative awards. If you haven’t voted yet please put your votes in within the next two weeks as we need to purchase the trophys. Many thanks, Steve
Please rely to Steve’s email ... steveroode1@yahoo.co.uk
Please see lower down for Steve’s previous message on the subject.

Run Reports
A healthy total 12 MJs gathered at the Gullet car park, Castlemorton this morning when the guys were outnumbered by the ladies. On a somewhat undulating route we set off south in the Bromsberrow direction coming back through the estate itself, the distance totalling 7.5 miles. Seems we got back just before the really crap weather started. Castlemorton Common is a lovely place on a nice day but.... Thanks to Stuart for leading.

Membership
Welcome to new members Alison Hughes and Ian Dyson. We currently have a total of 129 members.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six – West Mids
Sat 21/11 Shakespeare Raceway 10k - Stratford upon Avon, Warwickshire
Sat 21/11 MJs Walking Group next outing – for more info contact Eric
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K

Happy running, Chris

Chris's Blog from 1 November 2009

Fellow Athletes,

Joggers on TV
From Jon Newey......There appears to be a new running programme on Chanel 4 on sunday mornings. Today it was 7.30-8.30 am and featured the London Half Marathon. We were told at the Cardiff Half that it would be televised on 8th November at 8am. There were certainly lots of motorbike cameras and a helicopter there. Check the Chanel 4 schedule for next sunday and watch out for Jules's stunning PB, my lowly performance in the elites, and the valiant efforts of Peter Wilson, Richard Walsh and the Caseley Ladies.
Jon

Jacko - NYC
Jayne Ackroyd with news of Phil Jackson’s New York Marathon performance....
Not sure if anyone else has been tracking Jacko through his NYC Marathon.
Any way, he finished very shortly after Paula Radcliffe in 3:35:18! What A flipping awesome result!! I must confess I've enjoyed (briefly) being a faster marathon runner than Jacko for the last 6 months since London, but have been resigned to may fate for a while now. WELL DONE, MATE. YOU ARE A COMPLETE MJs SUPERSTAR !!!

MJs Walking Group – Next Outing
Details from Eric - NEXT CLUB WALK
We’re planning the next club walk for Saturday 21 November from the Daneway Inn (939035) down the hill from Sapperton between Cirencester and Stroud.
You can check the pub out on their website.
The walk will be a figure of 8 with the pub 2/3 round approx 8 miles in total.
Meet at the Splash large CP at 8.15 or at the Daneway at 9.30.
Please let me know if you are interested.
Eric elbromage@ukonline.co.uk 01684 576576

Race Reports
Great South Run 25/10/09 by Julie Caseley
We travelled down to Portsmouth a day early, drove into the city, parked the car and walked to Seaford and the start of the BUPA Great South Run. Preparations were well underway. When we arrived for the race on Sunday morning, everything was in place with a large charity village, rows of portaloos scattered all over the place, a baggage drop near the finish and the reunion area was also close to the finish. The crowds were gathering and the atmosphere was fantastic – the only thing I wasn’t too keen on was the wind. It was blowing a gale along the
seafront and I could see me struggling for the last 2 miles into the headwind. The race was being televised live on Channel 5 so everything had to start on time. First away were the 2 wheelchair athletes followed a few minutes later by the elite women. About 5 minutes later the elite men were introduced to the crowd (Mo Farrah getting the
biggest cheer!!) and at 10:55 the gun went off for the elite men, good club runners and the Orange Wave A, B and C to begin – Samantha and I were, at last, on our way. The White and Green waves were started at intervals to prevent bunching as there were 21,000 runners. The organisation was brilliant and I was able to get into my stride
straight away – saw Paul and Samantha’s boyfriend Matt at mile 1 before they went off to Gunwarf Quays for the usual coffee and bacon sandwich! The race itself was fast and flat with variety although the mile out and back between 3.5 and 4.5 was a bit tedious. Most interesting was running through Portsmouth Harbour just before mile 2
and seeing HMS Victory and Warrior although I think Samantha must have had her eyes closed at that point!! I went through 5k in 24:43 and 10k in 50:17 but although I didn’t know this at the time, I knew I was going well. As anticipated, running into the headwind from mile 8 was very hard work and the splits on my Garmin showed I slowed a bit. I was hoping for a PB of less than 1:21 but finished in 1:23:20.
Samantha had an excellent run too and was hot on my heels in a time of 1:24:57. We came 2568th and 2966th respectively. Have already entered next years’ race.
Thanks, Julie
Guy Fawkes 5, 1/11/09 by Jayne Ackroyd
I looked out of the window this morning and saw torrential rain. My first thought was to go back to bed ! My second thought was that maybe loads of people would be put off by the weather and I would get a good finish! My third thought was to check the weather forecast, which said it would be wet at 9.00 am, but dry by 12.00. I hoped that the transition from wet to dry would have kicked in by 11.00 o'clock ! So I got up.
I was right - it did dry up. Parking was easy. I was a bit freaked by my race number of 101! And local knowledge was need to find an unoccupied loo (thanks Alison M)
The jog to the start was helpful in warming up, as I had a bit of residual leg stiffness from Stroud last week (did I mention 1:42:56?!), plus Body Pump on Thurs and yoga yesterday (don't ever believe that yoga is easy !!)
Olympic gold medallist Zac Purchase started the race, but sadly I didn't see him, and stopping for his autograph would have wrecked my time !
I found the whole race really hard. I'm not made for these shorter distance when you are 'on the pin' all the way round. I watched Alison Merley streaking (not literally) off into the distance, and then Roodie and Big Stevie O passed me to follow her. I would have stayed with 'em if I could, but it was beyond me. So I just dug in and tried to keep a steady pace. I managed to reel in Roodie and then Steve O, but the wind was really tough, particularly up the incline over the motorway at 3.5 miles.
There was the odd gust of wind behind (so to speak!) which helped in the tough last mile, plus some vocal support from Nick, Mark, Carl, Jon and Alison which really helped, and I staggered over the line in 37:33 (by my watch, but probably a few secs slower on the official time)
Feel I have earned a lazy afternoon watching the Grand Prix and keeping track of Jacko on the NYC marathon !!:-)
Thanks, Jayne

Blakedown Bolt 10K 2010
I’ve been sent details of this one by the organisers for the benefit of the Malvern Joggers. It’s rather a long way off but here it is anyway. At least it’ll pad this week’s CN out a bit! At it says some of our runners did it last year. Two to be exact, Julie Caseley and myself but we were both agreed it is a fine event and one we would recommend. Blakedown is just outside Kidderminster.
Friday 18th June, race starts 1915
WE'RE OPEN FOR BUSINESS!!!!!
Please could you add the Blakedown Bolt 2010 to your club's running diary/webpage?
We're giving you early notice of this extremely popular event because members from your club have previously entered.
Full details of the events are at www.blakedownvillage.co.uk Just click on the Blakedown Bolt logo. There's a downloadable entry form here too.
Once more, entries are limited to 300, and once more we expect to fill up a long time before the event. We have to turn away many people each year.
Entrants who provide an email address that's clearly legible will receive confirmation within a few days that we've received their application and reserved a place. We will despatch race numbers during May 2010.
You can also enter and pay by credit card via www.runnersworld.co.uk (there is a small charged levied by them for this service, but at least you don't have to pay any postage, and it's very quick)
Look forward to seeing you in June next year, and don't forget the welcome beer tent and BBQ after the race!
Lesley, Judy, Freda, Ros & Vicky - the Blakedown Bolt Committee

MJs Award Celebrations
As you may all know we have our Joggers Christmas Party on the 16th December at the Pheasant Inn at Welland , there will be a Disco, Fun and Games, London Marathon Draw and The Joggers Awards Presentation.
This years awards will be decided by you: below is a list of categories for the awards all I need you all to do is put a name next to each category with why you think the person nominated deserved the award in question. I will compile the votes for each person and the awards will be presented at the party.
If you can think of an additional award category and a person to give it to then please forward your ideas, eg the most Injured/Absent Jogger - ??????
The Catagories are;
Best Newcomer – in your view a new Jogger who has performed well this season
Routemaster/Mistress – who always takes you on a good route?
Most Improved – the Jogger who in your view has been the most improved this season.
Wooden Spoon – Who has done something really stupid this year??
Best Performance of 2009 – the Jogger who really did run a fantastic race?
And the main prize Catagories are:
Joggers Jogger – the Jogger who you most like to run with this season?
Club Person of the Year – the Jogger who has done most to promote the club this year?
I look forward to your votes and your suggestions
Happy Jogging, Steve Roode
Please rely to Steve’s email ... steveroode1@yahoo.co.uk

Jogger’s Christmas Party
News from Andy Milton - The Jogger's Christmas party will be held on the 16th December at the Pheasant Inn, Welland.
Mini bus transport will be provided, there will be a disco, buffet and the normal games & events etc which we have become accustomed to. Costs will be in the region of £10 pp.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 8/11 Sodbury Slog
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six – West Mids
Sat 21/11 Shakespeare Raceway 10k - Stratford upon Avon, Warwickshire
Sat 21/11 MJs Walking Group next outing – for more info contact Eric
Sun 29/11 Cotswold 10k - Cheltenham, Gloucs
Sun 29/11 Runaround Beastly Feast - Top Barn, Worcester
Wed 2/12 MJs Annual General Meeting
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 20/12 Turkey Trot - Wolverhampton
Sun 27/12 Wheaton Aston 10K

Happy running, Chris

Chris's Blog from 25 October 2009

Fellow Athletes,

MJ's Cocktail Party – 13/10/09
An invite from Peter Cowling - The MJ's Cocktail Party is approaching fast - only 19 days to go! As usual, everyone is welcome - members and non-members; runners, joggers and walkers; partners, friends and family. It will be a fantastic evening in West Malvern and, if anybody wants to join in the fun, all they need to do is e-mail Peter at Peter@MalvernJoggers.Co.UK by the end of this week, to let us know you plan to attend, then turn up on Friday 13th November at 69a West Malvern Road, suitably attired and ready to party, with your £10 contribution. There will be a great selection of alcoholic and non-alcoholic cocktails and punches, food, music, great people and much more. By e-mailing us, it does not commit you either way but we do need to get an idea of how many people to expect so we have enough food and drink for everyone. Hope to see you all there.

Race Reports
Welcome Wobbler 18/10/09 by John Bristow
Hi Chris, Just a quick one, after seeing the Welcombe Wobbler 10k ( ish ) on the website, I thought i'd arrange a thinly veiled " family shopping trip " to Stratford and have a go. Unbelievably I managed a second place with 37:05.. No other joggers there but it was a well organised event with family fun run and 5k. Hope to see you Weds, Cheers John Bristow
Thanks, John
Rotary Blenheim 10k by Phil Jackson
Whilst everyone else was off to run round Stroud, I drove over to Blenheim Palace for my last bit of pre New York training (please help me to support Macmillan; www.justgiving.com/philipjackson4 ). It was a lovely sunny morning and the run is one lap round the Palace in glorious, picture book surroundings (especially this time of year with superb Autumnal colours). The route follows the lake for much of the distance and during the second mile crosses the Grand Bridge up (yes, up) to the front gates of the Palace itself, before retracing its steps back across the Bridge and on round the Park. The fourth mile is a long, continuous hill made up for by the fifth mile which is a continuous, fast descent. The route is all on metalled paths until entering the last mile a loop is made up a gravel track and across grass to the rear entrance of the Palace and then it's back on to the lane again for a fast finish. It's all in the Palace grounds, there is no traffic but you do have to watch out for people with prams and buggies who have obviously never seen runners en masse before. The run was well organised, the marshalls preventing runners from getting stuck in the cattle grids but I was a little disappopinted that there was no momento of any kind at all (but then it is for charity). Overall, the course is hilly enough to be quite challenging (especially in today's windy conditions) and probably not a PB course but it is a race I will definitely do again. I ended up 97th out of 409+ in a time of 46.14, so not bad! Yours, Phil
Thanks, Phil
Snowdonia Marathon by Ruth Johnstone
Race day dawned: wet and very windy, i.e.typical conditions for this race. Fortunately, the start area was somewhat sheltered from the wind (just as well, since the start was delayed by 20 mins). Once the race got underway, the wind was blowing any which way it could around the mountains, which made for some entertaining gusts - I found my legs being blown under me from the right, from the left and from behind! Fortunately the rain soon eased, but the mountains remained shrouded for the duration. Scenic perhaps, but in three years of doing this one, I haven't seen the scenery. That Yr Wyddra thing is a Welsh myth!
As some of you know, I haven't had the best year for running, and lack of consistency in training certainly showed: I found the second half of the race tough, particularly the last climb over the mountains in miles 20-24. But I finally nailed the suicidally steep descent into Llanberis to finish hard. The winning time was 2:47, with the leading lady in 3:17, both about 3 mins slower than last year's winners. I ended up with 3:23:35 (5 mins slower than last year), which ranks me as 4th bird and the chuffed owner of a very generous OAP goody bag. Ruth Johnstone
Thanks, Ruth

Stroud Half Marathon 25/10/09 by......
Duncan Cresswell
Didn’t like the wind, loved it when it rained, didn’t think it was “flat”, may do it again as I had an injury, PB achieved, great company in the car ……….a Fantastic Day
The Vikksen
Over the past 12 weeks I have put in tremendous effort with my training, long runs, short runs, hill sprints and intervals, pretty much 6 days per week. The reason for this effort was that I had decided that I wanted to run Stroud half marathon in under 1 hour and 40 minutes. (Last year I did a PB there in 1:40:08) I told everybody my target, so therefore this morning I woke up feeling under a lot of pressure. However, conditions were good, sunshine and showers, not too hot, not too cold. There was a huge turnout of Joggers, I counted 18, and as usual in good MJ’s fassion everybody was in good spirits before the race. I chose to ignore everything going on around me and run my own race, Carl Anthony was on my shoulder the entire way, I could see the shadow of his cap! I did a pretty steady pace all the way around and finished in what I think is a fantastic time of 1 hour, 37 mins and 23 seconds!!! Yeeeha, a massive PB, what a feeling. And as I crossed the line the announcer made it his business to announce my name (Vikki something or other) over 40, from Malvern! Thanks for that! Mark Cussack, Stu Brown and Crampy had all arrived before me. All joggers seemed to come in happy, with several PB’s being broken on the course, including Carl, who thanked me for pacing him around. Good support and marshalling, and the added bonus of having your official time and race position text immediately to your mobile phone. That pink fizz will taste good tonight! Vikksen.
Jayne Cresswell
This race is about as flat as my tummy, but I got a PB 2:16:19 so a fantastic day.
Jenny Field
Just to let you know how a few of us Gentle Joggers did at the Stroud 1/2 today.
Geoff Field ... aiming for 2hrs. did 1.57
Sam Carrington.... aiming for 2.15 did 2.05.34s slicing an amazing 24 mins of her last 1/2 marathon in June!!!
Sue Sharp ......who had never run more then 10 miles before and that was some time ago did 2.06 !!!
These no longer qualify for Gentle Jogger status.
Sheila Jackson and I ..... aiming for 2.30 but didn't like to admit we were aiming for anything other then finishing in time to get to the pub for lunch.. did 2. 29 !!!
We are all pleased with our times and amazed at Sams improvement. In Feb, when she started with Gentle Joggers she could barely run for 3 mins, now look at her go!!!!!!!!!!! Jenny Field
Steve Ollis
I had forgotten that the race notes were written by Stevie Wonder – “mainly flat and fast”.
For me, it was a truly knackering experience and by mile 10 I was wasted!
However, there were highs from The Joggers – Vikki Sivertsen going well under 1.40, Geoff Field breaking the 2 hour barrier before reaching 50, Sam Carrington shaving a mere 24 minutes off her PB and Stu Brown beating Crampy. This made it a FANTASTIC DAY!!
A big thank you to all our Stroud contributors – Chris
A quick look at the results, on the Stroud AC website, tells me that 20 of our runners took part. The most ever in this event and an amazing turn-out in what you would hardly call a local race! Well done to all!

A little ditty from New Zealand
By Barry Hughes......
Some of you know I left Malvern (and QinetiQ) in October last year to undertake flight training for a year out here in New Zealand.
I am based in Hamilton which is on the North Island and about 1hrs drive south of Auckland. I am now flying twin engine aircraft (IFR) and am due to come home late November / early December to hopefully start a type rating on either the B737 or Airbus A320.
This weekend I ran in the Hamilton 10k which was being organised alongside the Hamilton ½ marathon and 5km (including walking options) http://www.hamiltonhalfmarathon.org.nz/
Contrary to popular belief the weather here on the north island has recently been horrific. We have had heavy and sometimes torrential rain non-stop for about 5 days now and so the course was a tad wet. Wearing my MJs running vest with pride (which unfortunately looks like an Aussi top to Kiwis!) my feet were sodden as I stood at the start in nasty cold heavy rain. The course was laid out in 3 fairly long sections of double backs and ran along the beautiful Waikato river. There were some nasty inclines included and the last one was placed at the end of the course just as you thought you would be striking for the finish line (buggers!) Due to the recent heavy rain I found myself running through several inches of water quite often and as no surprise I picked up some blistering on both feet at 6km. Nonetheless with the thought of Jayne Ackroyd having to dive deeper into her purse (she will be doubling her pledge to UNICEF after challenging me to go under 55mins) I soldiered on and
finished with a time of 53mins 51.25s.
Happy running people. I can’t wait to come home!
It’s not to let to help me support the excellent work UNIECF do around the world simply go to the following link and Click DONATE:
http://www.fundraiseonline.co.nz/BarryHughes/

Night Time Hill Run Next Wednesday
With Mark Cusack......
A few of us are planning a run on the hills next Wednesday night. If anyone wants to join us, don't forget to bring along a torch.

The Less Bounce Marathon Club
An email received this week from the above....
We wonder if any of your runners are taking part in the 2010 Virgin London Marathon and would be interested in being part of our Marathon Club, providing special offers and discounts to runners.
Please find attached details of the Marathon club which is free to join and very much hope some of your running club would be interested in joining. If so, do just complete the form and return to us: LessBounce, FREEPOST, NATW
1288, Salisbury SP4 9BR and we will send a welcome pack out.
Yours faithfully, Debbie Ruck, PA to Selaine Saxby, Proprietor, LessBounce.com
tel: 01980 671305, fax: 01980 671304, www.lessbounce.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 27/12 Wheaton Aston 10K

Happy running, Chris

Chris's Blog from 18 October

Fellow Athletes,

Race Reports
Leicester Marathon 11/10/09 by Julie Caseley
As the marathon was a 9.20 am start, Paul and I decided to drive to Leicester the day before and stay overnight in a hotel. On Saturday we were then able to find the start in Victoria Park, window shop in the superb shopping centre and relax.
Race day dawned with ideal conditions – dry, cloudy with very little breeze. We met up with Stuart Brown half and hour before the start as he’d very kindly offered to pace me. We decided on a simple, no frills race strategy – 9 m/m all the way round which would bring us home in 3:55:48!! Fortunately it was the kind of start I like – downhill for the
first mile then flat. We got into a rhythm straight away and had “time in the bag” within the first few miles, averaging 8 m/m for the first mile (whoops!) Stuart kept telling me I was going too fast and I really did try ever so hard to slow down! So the next 10 miles were between 8:30 and 9:00 m/m. Even after 17 miles we were still averaging just under 9:00 m/m pace. Although my Garmin was giving me the average pace per mile, Stuart was doing the complicated maths by letting me know we were 3 mins. ahead of schedule plus the 4 mins 12 secs leeway – by this time my brain had turned to mush and I could barely remember my name!!
Fairly early on, we picked up another runner called Steve who was also aiming for sub 4 hours so together we made a formidable team but by 20 miles or so he dropped off the pace.
We went through half way in about 1:54 and hit 20 miles in 2:56 which was psychologically fantastic as I’d never run 20 miles in under 3 hours before. Only 6 miles to go – a Wednesday night Joggers run!
Although there were a couple of undulations, the course was quite flat, interesting and varied but we also knew there was an uphill finish.
Our spirits were raised when we entered Leicester City Centre and were still running on the flat knowing that Victoria Park was just over a mile away, and with 18 mins in hand. We soon encountered a mile long hill but it was a picturesque, tree lined type boulevard so we dug deep and eventually heard Paul’s yells of encouragement from the top, then a right hand turn and the finish gantry was in sight. Those last few yards were like running in slow motion and wading through treacle but we made it with the clock reading 3:54:28 (gun time) – our chip time was 3:53:26. We came 370th and 371st out of 702 and I was 2nd in my age category.
Before I finish, I’d like to thank Paul for supporting me again on all my long runs and putting up with my sub-4hr “obsession” and also for being so fantastic on the day – he really enjoyed the book shops and Nero’s!
Next, thank you to Neill Williamson for his belief in me and persuading me to believe in myself and for getting me to the start line in peak condition.
Finally, a huge thank you to Stuart Brown for his fantastic pacing, encouragement, advice and company on Sunday (and for filling up my water bottle mid race then catching me up so I didn’t have to slow down or stop!!) – I couldn’t have done it without you. Regards, Julie
Thanks, Julie
Cardiff Half Marathon 18/10/09 by Jon Newey
Five Joggers and Rich Walsh pitched up in Cardiff for the Half Marathon. Great course; flat and scenic and ideal for a PB as Jules demonstrated. She knocked three mins off with 1.43.34.
Unfortunately my plans for a fast one had to be drastically trimmed due to the cold i've been fighting the last two weeks. I was unable to justify the coveted "coloured number" only given to about 40 or so supposedly Elite Runners. I limped round for 1.19.27, about three mins off a PB.
Peter Wilson got in just a minute slower than his PB in 1.30.27. Walshy did a 1.27.34, so no PB for him either. Julie Caseley did 1.48.07 and Sam 1.53.45
Apparently 11000 entered and about 8500 started. Jon
Thanks, Jon
Cardiff Half Marathon 18/10/09 by Julie Caseley
Paul, Samantha and I stayed in a hotel at Newport last night so we were closer to Cardiff for the 9 am start this morning. However, we were a little worried when we saw the queues into Cardiff but fortunately arrived in time. We saw Jon Newey and Julie Marshall shortly after we arrived and then Peter Wilson in an adjoining toilet queue!!
With 10 minutes to start time, we found ourselves at the back of the pack but tried hard to get closer to the front. We eventually ground to a halt at the 2 hour finishers marker. It took us a few minutes to cross the start line but it didn’t matter as the race was championchip timed. We set off at a good pace (just under 16 mins for the first 2
miles – whoops) and considering we had to duck and dive around runners for the first few miles, that wasn’t bad going. The course was very flat and quite varied with a long switchback along the docks, passed Techniquest, the Welsh Assembly building, through a lovely park, back into Cardiff before another relatively short switchback between 12 and 13 miles before the finish at Cardiff City Hall. Although it was a little chilly at the start, the sun came out and there was no wind so conditions were perfect. However, it took a few minutes to exit at the finish and then we queued for an hour to collect our bags!!
I was really pleased and surprised with my time of 1:48:07, (2694th out of about 11,000), a personal best by 35 seconds (run at Stafford in 2007). Samantha had a good run too and finished in a time of 1:53:45 (3,733rd).Regards, Julie
Thanks, Julie

Sunday Club Runs
From Stuart Horsfall - Thanks to all the guys 'n' gals who turned up, it was a great run, I had some comments along the line of "I did not know if there was a run on this morning" and " I never saw any run on the web site". So I think if people do not see a run on the web site then meet at Morrisons at 9.00 on a Sunday morning and see who turns up and do a run from there. I am sure that someone will organise a route. Regards, Stuart

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 16/12 MJs Christmas Party – Pheasant, Welland
Sun 27/12 Wheaton Aston 10K

Happy running, Chris

Chris's Blog from 11 October 2009

Fellow Athletes,

A Successful Day for the Malvern Joggers at the Beacon Race
Our best ever Beacon Race I would say in what is always a highly competitive event containing some of the best runners from many miles around. 38 Malvern Joggers took part out of a total of 257 (15%).
To my surprise when the winners of the team prize was announced I wasn’t really taking much notice until the name Malvern Joggers rang around the room. Well done Jon Newey who finished 4th having told me day before he was going to lollop around because he had a cold. Plus, team mates Jon Bristow and Richard Penny. This was totally unexpected but very welcome.
The prize for the first lady went to our own Ruth Johnstone who you may remember also won the ladies event at the Malvern Acorns Half Marathon back in June. Given how different the two events are I’d say that’s some achievement and it will be a long time before you see that happen again unless Ruth repeats the feat next year.
Despite just missing out on a prize for finishing in the top three Jon Newey picked up the award for the first local man while Alison Merley made it a double by winning the ladies equivalent. It’s good to know the best local runners are members of our club.

I haven’t written a report on the Beacon Race as such but I’ll ramble on anyway.
Having done it 8 times I’m at a loss to find anything new to say about it and you don’t want to hear about my miserable effort which was 1.11.55 and comfortably a personal worst but it has cured the cold that I had for the previous 3 weeks. I’m pleased to say I finished the race feeling a good bit better that when I started it and that doesn’t happen very often. I also managed to stay upright throughout so that was a bonus.
As you may know Ginny did my training for me and I did her race for her as that suited us both. I don’t know who was to blame for the final outcome, Ginny or me.
Thanks to all of our runners who were not taking part but were there cheering us on, plus their friends and families who were doing likewise. Your support is appreciated and it gives the event the atmosphere that makes event what it is. I sometimes think it’s the only time Great Malvern comes alive on a Saturday afternoon in a whole year.
The results are now on the Worcester AC website so don’t go looking on the dedicated Beacon Race website as I did because there not there.

Race Reports
The Mudrunner (Eastnor) 11/10/09 by Paul Newman
The Malvern Joggers turn out for this one was small but keen bunch of atheletes, I was joined by Gillian and her daughter Elizabeth both flying the flag, also in attendance were Steve Winwood, Chris Lewis Farleigh and his friend Chris, the latter are both keen "Tough guy" competitors so this should have been a walk in the park for them. We were warned at the start that there hadn't been much rain and they thought of renameing the run the "Dust Bowl 6" After the first three miles of very steep up and down hills,(these are hills used to test out traction control on Land Rovers !!) it seemed relatively dry under foot no worse than the Eastnor 7...Then it hit us ! Four deep ditches full of water and thick mud! The water was probably only two foot deep,but that's quite deep when you are face down in it ! It continued steep hills deep thick mud and water, oh and it started raining ! After around a hour I could see The Castle in front of us and a long down hill path led us to the road and the Castle, through the Castle gates and the glorious site of a sign 250 meters to go, I thought great leg it ! At which point I could hear peals of laughter in the distance and I realised there was one more ditch to cross to a chorus of "Do a belly flop" and "Dive in " I leapt in one final time, after clambering back out through the mud it was the home stretch to the Castle where we were cheered on my MJ supporters, we received a clay medal and a nice Tee shirt.
Would I do it again, well its pricey £20 you could do Sodbury and Mayhill combined for that money, but its half the price of a mud treatment at The Spa ! so would I? You Bet I would!! I can't wait till next year! Cheers Paul
Thanks, Paul
Solent Half Marathon 11/10/09 by Alison & Rob Winwood
The Winwoods were out in force for this one, although the CH&CD half of the duo was desperately hoping for rain to perform CH duties rather than run.
We'd done this race twice before, its near the Winwood family seat, so we had strong support from parents, sisters, nieces and nephews. We knew the route, but had different tactics for the race. Alison set off at speed hoping to stay with a pack as long as possible, whereas Rob took it steady, planning to pick off the other runners after half way. In fact we met up at about mile 8 and carried on together from there. Alison nearly succumbed to the 'hip weevil' which always complains after 10 miles but after checking the time and finding a PB was possible, we pressed on. Rob's knees were moaning for the last couple of miles but we crossed the line together in 2:08, matching Alison's best time, but considerably slower than Rob's 'gazelle' performance at Acorns.
Time to take it easy now until the Spring. A couple of months of hibernation will do us good!! The Winwoods.
Thank you Rob and Alison
Birmingham Half Marathon 11/10/09 by Duncan Cresswell
Having enjoyed this inaugural event last year Jayne and I thought that we should definitely do this again due to the new course. Last year was a point to point, this year was a round route, which helped to provide a great atmosphere as everything was in the same location. Everything seemed to flow, both at the start and at the end. Lots of music was scattered around the course, which went via Cannon Hill Park and Bourneville, to help keep our tired little legs going. It was relatively flat, just one unexpected hill at the halfway mark and then an incline in the final mile were the legaches of the course. If they keep this route next year I thoroughly recommend it as it was well organised, the route was sound, plenty of water points (including 2 energy drink points) and the goody bag was excellent – big chunky medal, a solid metal key ring t-shirt, cloth bag, samples of teas, sweats, cereals and lotions. Having run the Beacon race (and both getting PB’s), Jayne and I finished well; over 10000 people ran Jayne very nearly got a PB (set years ago) with 2:21:36 (8190th) and I finished with 1:52:21 (2902nd position). The pressure is on now at Stroud for both of us as a PB is reach for both of us….. providing we don’t run a race the day before.
Thanks, Duncan

London Marathon 2010
Thanks to our secretary Phil we now have confirmation of the three places in next year’s London Marathon given to us as a club affiliated to UK Athletics. We will as usual be holding a draw to decide who gets these places in the usual manner. This has traditionally taken place at our Christmas party but due to popular demand this will take place before then, either on a Wednesday night after the run or at our next social event. Watch this space for details.
Regarding the draw for the places, I only have 2 people down so far who qualify, Duncan and Jayne. I have a feeling there is someone else but I’m sorry I didn’t make a note of the name, so if you qualify please let me know. Remember, you must be an LM first-timer and have been a member for at least 12 months.

A Race Report from New Zealand
From MJ Barry Hughes
Some of you know I left Malvern (and QinetiQ) in October last year to undertake flight training for a year out here in New Zealand.
I am based in Hamilton which is on the North Island and about 1hrs drive south of Auckland. I am now flying twin engine aircraft (IFR) and am due to come home late November / early December to hopefully start a type rating on either the B737 or Airbus A320.
This weekend I ran in the Hamilton 10k which was being organised alongside the Hamilton ½ marathon and 5km (including walking options) http://www.hamiltonhalfmarathon.org.nz/
Contrary to popular belief the weather here on the north island has recently been horrific. We have had heavy and sometimes torrential rain non-stop for about 5 days now and so the course was a tad wet. Wearing my MJs running vest with pride (which unfortunately looks like an Aussi top to Kiwis!) my feet were sodden as I stood at the start in nasty cold heavy rain. The course was laid out in 3 fairly long sections of double backs and ran along the beautiful Waikato river. There were some nasty inclines included and the last one was placed at the end of the course just as you thought you would be striking for the finish line (buggers!) Due to the recent heavy rain I found myself running through several inches of water quite often and as no surprise I picked up some blistering on both feet at 6km. Nonetheless with the thought of Jayne Ackroyd having to dive deeper into her purse (she will be doubling her pledge to UNICEF after challenging me to go under 55mins) I soldiered on and finished with a time of 53mins 51.25s.
Happy running people. I can’t wait to come home!
It’s not to let to help me support the excellent work UNIECF do around the world simply go to the following link and click DONATE:
http://www.fundraiseonline.co.nz/BarryHughes/
Barry Hughes
P.S. The actual times have now come out: Annoyingly the guys placed the transponder mat well beyond the finish line which I failed to find with any expediency so the time is not as good as my watch.
Barry

Nothing heard from our Leicester Marathon runners yet although I do know that Stuart Brown did it in 3.54 and he was pacing Julie Caseley

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing (for the details see Isobel)
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 27/12 Wheaton Aston 10K

Happy running, Chris

Chris's Blog from 4 October 2009

Fellow Athletes,

Race Reports
Cirencester 10k 27/9/09 by Stuart Horsfall
The race started at 10.30am in glorious sunshine, the route was round the estate of Lord Bathurst and most if it was on estate roads so no traffic, and the rest was on tracks through the woods. The terrain was fairly flat with a steep hill at the 5k mark and a water station just after that, then it was back along through some woodland and on to the park entrance where you ran up the drive around a corner to the finish, there was a giant digital clock so you could check your time. I had most of my extended family there for support, and as I went by them and they found their voice and I woman running behind me commented “ Christ he brought his fan club” which made me smile. The run was in a beautiful location well organised with good views of the estate and countryside and I had an unofficial time of 54.30 which is a PB for me This is one race that I would recommend and will do again next year.
Thanks, Stuart
The Badger Bite 4/10/09 by Julie Caseley
After a momentary lapse of memory on Wednesday night, I did eventually remember where I was running this weekend. It was the sister race to the Bells of Pattingham caledl The Badger Bite (at a village called Badger, believe it or not, near Telford). It's a very popular little race with this year the entries full in advance at 350 with no entries
on the day. It's a 6 km cross country event so really nice as part of my tapering for the Leicester Marathon next Sunday!
Running conditions were perfect both weatherwise and underfoot with no mud this year. The race was started by ex-footballer and Sky Sports commentator Don Goodman with much light hearted banter. There was plenty of downhill to start with and then the course flattened out across fields and tracks before returning back uphill - "the bite".
The prize presentation was in the Seven Stars pub at Beckbury, about a mile away from Badger. Also on offer were hot pork and beef baps - very nice on such a lovely day.
The field was very competitive with the first 3 male runners and the first 2 female runners breaking the course record by quite a big margin Also, the first 2 female runners were 40 vet GB cross country runners, so we were in fine company. I finished in a time of 32:06 which was 30 secs slower than last year and 30 secs faster than 2007.
Thanks Julie,
Bourneville Leafy 10K 4/10/09 by Vikki Sivertsen
I was surprised that I was the only Malvern Jogger at this race this morning. It was a 10.30am start from Rowheath Pavillion and consisted of a 2-lap course taking in the playing fields and surrounding streets and woodland. A lovely race, very well marshalled, lots of encouragement, perfect weather conditions, coffee and cake, all combining to give me a great personal result – second lady overall in a PB time of 43.12 (once I’m convinced it’s an official 10k distance.) Decent goody bag including a nice engraved keyring and of course some Cadbury’s chocolate. Bottle of plonk and a £15 voucher was my prize. Worth getting out of bed for and I would recommend it for next year. Vikki.
Thanks, Vikki
Kenilworth Half Marathon 4/10/09 by Jayne Ackroyd
My training schedule for the Stroud half recommended doing another half marathon this week for training purposes. So a bit of research led me to the Kenilworth Half - reasonably local, and, according to the reports on Runners
World, well organised, a good route, good parking, friendly and encouraging marshalls, great cakes etc. It was all true!
It was only an hours drive to get there, and a good journey. Parking was no problem and just a short walk to the start. The course is an out and back loop, definitely undulating, but by no means hilly (well, not to us in the same month as the beacon race!) Think I might have been the only MJ there, but perhaps we could muster a bigger presence next year ?
My Garmin had a bit of a wobbly yesterday and refused to charge, so I had no pacing info. My brain had been telling me that I'd missed a few long runs in training, and I was going to be rubbish, so my expectations weren't high! I took it steadily for the first four miles, and watched lots of runners charge past me. But I've done this enough times now to know that they wouldn't keep it up (oh why can't I be this measured in a 10k?) As I passed 9 miles a friendly marshall said that I was on track for 1:46 - which gave me a boost (even though he turned out to be lying!) I pressed on and finally finished in just over 1:47, which I was very pleased with. So confidence is restored, and back on track for Stroud!
As well as a decent goody bag, massages and cakes were on offer at the finish. All but the seriously afflicted chose the cakes. That's my kind of race ! Cheers, Jayne
Thanks, Jayne

London Marathon 2010
I understand those who have been successful in the ballot are now being informed. Please let me know if you’ve got in as your fellow club runners would be interested to know. If you haven’t and you are a club member you can go in the draw for one of the three club places but you will need to be a LM first-timer (subject to having at least 3 LM virgins in the draw) and have been a member for at least 12 months.
Talking of the LM, Paul and Judy Newman inform me that they both have an automatic place having been rejected 5 years running.
As Paul says ‘We both got in through "5 rejections and your in" even though they wrote to us to say we weren't in we phoned them and surprise, surprise we were in !
Strange, this happened to me when I did it. In fact, it happens to everyone who is due a place on this basis. If you’ve been trying to get in for 5 years, don’t take no for an answer, challenge it!

Phil Jackson’s Charity Appeal
From Phil : Just a gentle reminder that I shall be running on behalf of Macmillan Cancer Support in the New York Marathon in a few weeks time. Please sponsor me via my Justgiving page Justgiving.com/Philipjackson4
Many thanks, Phil

Pilates for Runners
From Julie Ladd - I taught a Pilates class last year for runners and I am organising another one to start in November in the MSJ dance studio.
Would mind circulating it to your members again? Many thanks, Julie Ladd
Details attached - Chris

French Lessions
A Message from Vikksen......A friend of mine, Emmanuelle Jeaneau, is a Parisienne living in Malvern and is a professional interperator and translater, she is offering friends of mine ie Joggers, 4 or 5 French lessons at a discounted price....Paris marathon specific ! ie. 'I have cramp here' and similar phrases !
www.EJLanguageServices.com

Membership
Our latest new member (number 127) is Joe Gauci. Welcome Joe!

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb pub
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing (for the details see Isobel)
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road
Sun 15/11 Suicide Six
Sun 13/12 Mortimer Forest Hill Race
Sun 27/12 Wheaton Aston 10K

Happy running, Chris

Chris's Blog from 27 September 2009

Fellow Athletes,

Our Cocktail Party – Friday 13/9/09
From the organisers Steve, Jules & Peter......
We will be having a cocktail party on Friday 13th November at 69a West Malvern Road from 7:30 onwards. As usual, everybody is welcome BUT we need to know how many people will be attending so we can cater for everyone. We would also like people to make a small contribution of £10 on the night.
Please can anybody wishing to attend the party, e-mail Peter@MalvernJoggers.Co.UK BEFORE 30th October. There is no need to pay beforehand.

Race Reports
Great North Run, 20/9/09 by Phil Jackson
Last year, I wasn't too impressed by the Great North Run (even though I got a PB); too noisy, too crowded, I thought. This year I knew what to expect and thoroughly loved every wonderful minute of this fantastic experience. At the start, I was in pen C with Steve Roode and Andy Milton ahead of me in pen B. Once we got going it quickly became obvious that the penning system was open to abuse as I overtook all sorts of slow people and even a double ended pantomime horse at one point. Even within the first kilometer some people were already walking. Being small I was able to dodge my way past them, between them, sometimes asking politely for room, sometimes just using my elbows. The first mile or so is down hill and you can get away very quickly but don't let anyone tell you this is a flat course. It isn't. It goes up and down all the time including a 2 mile climb at mile 3 (mind you, it is followed by a 3 mile downhill slope). The huge crowds and all the bands were wonderfully encouraging although most of it passed me by in a blur. About ten miles in I realised that unless I did something stupid (always a possibility) I was on for something good and as Elvis overtook me I made a big effort up the final hill. From there it's a steep drop down onto the sea front. Many people seemed to be scared of going down hill so I got past a lot there (but not Elvis, who was still in sight ahead). The final flat straight along the sea front to the grandstands and the finish is just over a mile (it seems a lot longer) and I really went for it (using the elbows again, I'm afraid) and began to close in on Elvis. The sense of elation as I finished was unbelievable even though I failed to catch him - for once the Garmin and the official time agreed (surely a first) - 1.39.27; nearly 2 and half minutes lopped off the PB. I've no idea where that came from and can only assume there was a strong following wind. It was great to finish off by meeting Steve, Andy and Cat in the pub afterwards. Steve and Andy looked as though they were intent on a very heavy session. We eventually got out of the car park at 6 pm which was a pain but with 54,000 runners and 30,000 supporters it's not surprising. A great event and I can't wait to do it all again next year! Come on you Joggers - let's have a few more of you there!
Thanks, Phil
Commonwealth Ultra distance and Mountain Championships (Keswick/Cumbria) 209/09 by Emma Gooderham
I have just competed in the Commonwealth Ultra distance and Mountain Championships held in Keswick/Cumbria. I was selected to run for England in the 100K and there were three other English ladies. One however had to drop out two days prior due to an achilles injury. This meant the pressure was on as we all had to finish for a team medal. We started at 8 on saturday and climbed out of Keswick (hilly around Cumbria isn't it!!!) before starting 7 laps around Thirlmere lake and then 15 K home, back to Fitz park, Keswick. The scenery and conditions were fantastic. My worst time was surprisingly betweeen 20-40K as my old rusty right hip was giving me some grief. However when everything else strted aching and I got into my rhythum and 'zone' it all went superbly and I strangely enjoyed running for 8 hours 4 mins and 9 seconds. I even picked up the pace on the last 5K home and stayed a pretty consistent time throughout.
I unfortunately never caught the Australian lady in front of me, but got silver and the England team got Gold as we finished 2nd,4th and 5th.
Apart from two toenails which I will say my fond farewells to in a few days I feel OK but it is early days yet as walking is a bit of an affort at the moment.This time I think also puts me back on the no.1 slot for Britain for 100K for a second year, partly because there aren't many mad people doing this sort of thing.I had an absolutely fantastic time and as ever the English team and support was fantastic. I recommend anyone to have a go at ultras, we're a friendly bunch even though rare on the ground and a little insane. I especially enjoyed mixing with the mountain and 24 hour runners for the first time, it's given me thoughts for my next challenge! Emma
Thanks, Emma
Big Dipper 27/9/09 by Chris Barker
The organisers must have been pleased to see the MJs arrive as our 11 runners made up 15% of the total number competing. Amongst the MJs was Sim running in his first Champions League event of the year. This is the fourth year of the event and I’ve done the last three. I discovered today that it rained on the first running so I didn’t really miss that one at all. It takes place at Upton Bishop and consists of a very undulating, ok hilly, 5.64 mile round trip around some country lanes along which can be found some very expensive looking properties.
The first hill comes very soon and is hidden behind a sharp right hand turn. Not the best of starts. You come down the same hill towards the end but being so steep it’s one where you need to ‘put the brakes on’ to avoid a serious miss hap like a leg falling off! I thought about like apologising to MJs Annabel and Charlotte for the severity of the climb as we tacked it together.
After the final killer climb on 4.75 miles (good practise for the Beacon Race) the remainder is generally downhill but that’s the only way it could go and so a flying finish awaits anyone who’s still got a bit left. I was in a sprint? with a fellow competitor and he just pipped me at the end although after a bit of post-race chat it turns out he was 10 years younger than me which made me feel a bit better. I beat my time of last year by about 45 seconds and in doing so reversed the pattern of most of my races this year.
On to the presentation where there was free hot drinks and cakes for the runners. Add that to the finisher’s memento of a Big Dipper towel making this a real good value race. Despite a healthy 11 MJs we weren’t expecting much of a mention as most of our best runners were not present however we did feature after all albeit in a slightly unusual way. In one of the female vet catagories the winner was named as MJ Chris Jarrey who by this time had left. To cries of ‘he’s a man’ from those present the results were consulted once again and the ‘new’ winner of that particular prize announced as ... the MJ’s Julie Caseley. She’s a proper woman and therefore a worthy winner. Well done, Julie. It seems like we were destined to win that one somehow.
Noah’s Ark 5 & 10K 20/9/09
Not a report, just some info. I understand in this one last Sunday we had 2 prize winners, Alison Hughes and Julie Marshall won the women’s 5K. Well done, girls

Sports Massage Advert
A bit of advertising from a gentleman called Dean Henman
My name is Dean Henman, I promoted myself on the newsletter email for Malvern Joggers early in the year.
I had a fantastic response which i'm very thankful for, would it be possible for you to send out another reminder
of my exclusive offer to the joggers.
Working at the Malvern Splash gym I see alot of joggers already, but would like to reach out to members
who have recently joined or are not aware of my promotion.
Your faithfully, Dean Henman, Sports Massage Practitioner (dip)
(Dean has supplied 2 attachments which I will send with the next email – Chris)

Joggers in the Gazette
Jon Newey has emailed to say.... The item i sent on the GNR appeared as a sports brief this week. John Brooks also sent a preview of the Beacon race in which we get a good mention.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sat 3/10 Cheltenham 10K
Sun 4/10 Bournville Leafy 10K
Sun 4/10 Waseley Wobbler MT8 - Rubery
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb pub
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing (for the details see Isobel)
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 MJs Cocktail Party – West Malvern Road

Happy running, Chris

Chris's Blog from 20 September 2009

Fellow Athletes,

Malvern Joggers on Facebook
Message from the MJ’s Facebook Meister Paul Newman......
The Malvern Joggers are on the verge of another historic milestone,A little while ago we set up a Malvern Joggers Facebook group page, we are now up to 99 members and we are looking to pass the 100 mark ! If you have never checked out the Facebook group page it is worth a look, it is very quick and easy to download race photos, so far we have 602 assorted race and social photos, so if you wish you can check out exciting photos of Ginny Jayne and Julie in there french maids outfits or Steve Roode mooning through McDonalds window or Andy Milton naked in the bath with a squadie check them out ! there are also another 293 Pheasant Plucker photos on the site also! Its a great forum for exchanging messages if you wish for company on a run,we also have a number of links and videos on the site.
To take a look check out the link www.facebook.com/home.php#/group.php?gid=43513491852

Pink Fun Walk or Run
From the organisers of the above event......
Dear all at Malvern Joggers :- We are holding a Pink Fun Walk or Run to raise awareness and money for Breast Cancer, in conjunction with Cancer Research UK., on Sunday 11th October at 11.30 am at the Railway Inn in Ripple. I thought that the Malver Joggers Club might like to join in with the event.
The run is just 2.2 miles, with everyone dressed in Pink fancy dress. It's going to be a great event and we'd love you all to join us.
Please find attached a little more information, and feel free to email me or give me a call on 01684 592246.
With kind regards, Delia Minett.
P.S This is our first fun run and is just an amateur event
I will send the attachments on the next email - Chris

Membership
Welcome to our latest new members, Charlotte Moody, Andrew Banham and Isobel Trumper

Race Reports
Lake Vyrnwy Half Marathon 13/9/09 by Julie Caseley
This very popular race was cancelled last year after the death of its organiser Doug Morris. However, it was back with a vengeance this year with entries full well before the closing date. We were able to get up at a reasonable time as the race didn’t start until 1 pm but it did mean allowing for traffic near the venue and also time for a light
lunch at about 11 am. All went according to plan and even the weather was gorgeous.
The race started close to race HQ at the Community Centre and wound its way uphill for a mile until a left turn onto the dam wall, then it was over the dam to begin a single clockwise circuit of Lake Vyrnwy.
Amazingly it appeared to be continuously downhill which, psychologically, was fantastic. Also, the first uphill mile was also the last downhill mile (even better) with a bit of a hill at the end.
Even though it was a particularly warm day, it was a pleasant run as virtually all the route was under trees which provided much welcome respite from the sun.
I was going for a PB but in the end was outside it by 43 seconds and was 5 seconds slower than 4 years ago when I last did this race.
However, I was pleased with 1:49:25 and finished 4th in my age category. Samantha also had an excellent race finishing in a time of 1:51:01
Thanks, Julie
Great North Run 20/9/09 by Alison Bayley
I started to get a bit nervous on Wednesday when a few people started to wish me luck for today and comment on my insanity. By the time this morning came I was really very nervous and wondering what on earth I was doing. It started to out as a good excuse to spend a few days with my old uni friend who lives near Newcastle and a chance to raise some money for the guide dogs. Having done it once before I had a good idea what I was letting myself in for and I wasn't really looking forward to it. My training seemed to have gone better than last time and Dean had helped my dodgy leg to hold up (sports massage guy - can recommend him if Neill is busy). I spent a long time queueing for the portaloos before getting 'penned in' and it seemed an absolute age before anything happened. Then it all happened at once, we were marched slowly to the start and then we were off. It took me about 25 minutes to get over the start and then an age to get into any sort of rhythm - not surprising really with 50,000 other runners around. I plodded along doing my own thing, bumped into a friend dressed as scooby doo at 7 miles and just kept plodding till about 11 miles when I ran out of steam a bit. There was no danger of me having set off too fast!! Maybe I can try and blame it on the fact it was quite warm, or maybe I had just run out of energy. Anyway, I managed to keep plodding and was actually very pleased with my super slow time of 2 hours 25 minutes. It was 12 minutes faster than last time I did it, so I was chuffed. Not surprisingly I didn't see any of the 'speedy boys' - I would guess they were just a blur in the distance and well and truly established in the bar long before I finished!!
Not sure if I'll see you all on Wednesday, I'll have to see if my legs work again by then or not. I'm feeling better already (warm bath and cold beer seemed to do it!!) so there's a chance. Really not sure if I'll do it again though.
Thanks, Alison B.
Tatton Park Sprint Triathlon 19/9/09 by Alison Winwood
This was the culmination of a season of triathlons. Having tried my first about this time last year, I have progressed to open water swims, got a road bike and completed 5 events.
Tatton Park in Cheshire was a great setting for the event. There were 600 people competing on Saturday for the Sprint distance and 600 more going for the Olympic option on the Sunday.
I was in the last group to start, the women always seem to go at the back, I guess the boys need a head start!! I was most impressed that they had selected a green swim hat, to match the MJ colours for us to wear. The swim was in the mere, followed by two laps round part of the park on a bike and a scenic run past deer and sheep.
Even without my trusty CH&CD in tow to cheer me on (he had to do this tedious thing called work) I put in a creditable performance, finishing in 1:26. This placed me 19th out of the ladies and 4th in my age group. I may yet manage to find a minority enough event with small enough age bands to do well in something.
I must thank Matt Cox for his recent cycle coaching sessions. Making me cycle up the Wyche hurt at the time, but didn't half make the Cheshire plain seem easy!
Thanks, Alison W.

Run Reports
Bacon Buttie Run - Sunday 13th September by Duncan Cresswell
The morning after a MJ social was probably not the best morning to organise a 10 mile run at the sociable time of 7am, although I think it's probably the best time of day at this time of year (well.....6am so you get to see the sunrise).
However, I was joined by Big Steve, Nick Hitchings, Sundance, Mark Cusack, and Stu Brown on what was a bright and fresh morning. We ran through fields (except when passing a mean looking bull and thoughts of 'how do I get out of here quickly if he decides to get up and charge!' went rushing through our minds), along the old rail track, then back through the golf course and more fields. A circuit of the nature reserve and then watery lane and hancocks lane brought us home to some grub and tea. A fab way to start the day... I could do it every day!
Thanks, Duncan
Beacon Race route 20/9/09 by Jayne Cresswell
Four of us turned up for the Beacon run this morning , Annabel, Chris, Charlotte and me, plus two dogs (sorry forgot their names). Had a good run and all three held conversations whilst running, even up hill, unfortunately I cannot manage so much as a whisper. Saw Julian near the top and he had run from Barnards Green to the clock tower and had hardly broken out in a sweat. Also saw Jerry Greer at the end, who had unfortunately fallen over whilst running down North Hill so had a couple of wounds to attend to. This was my last opportunity to run the course before the race so lets see if the work has paid off.
Thanks, Jayne
Stuart H’s Flat (Out) Running Group 20/9/09 by Chris Barker
Eleven Joggers turned up at Morrison’s this morning for another of Stuart’s Sunday morning mystery tours. After a longer and dare I say hilly run last week we returned to something less strenuous i.e. flatter. So we went off in the Madresfield direction through to Clevelode, running north with the river on the right hand side. Then through a farm which I don’t think was a right of way but at least thefarm dog could get at us.
Then, out on to the Powick/Upton road opposite the back entrance to Madresfield Court which features a straight drive of just under 2 kilometres. Ever since I started running in the local area, 8 years ago I have always wanted to run along this drive which is but it’s private of course but today there was a vintage car rally and the big iron gates were open. Travelling via shank’s pony as opposed to vintage car we ran the full length of the driveway, without somebody shouting ‘where do you think your going’ before turning left and out onto Madresfied Road and back to Morrison’s. Thanks once again to Stuart.

The Upton Bishop Big Dipper Preview
I know what you thinking...where is it and what is it.
Upton Bishop is just off the A449 the other side of Ledbury and it’s a 5.64 mile road race. It’s a well-organised, cheap to enter, friendly local event that’s so good it’s one of those you can find on the MJs Champions League. So, lots of points to be gained and a chance to take a giant leap up the table unless of course you are in first place like Duncan!
Here’s a quote from the race website... The race is run entirely on small country lanes through picturesque Herefordshire countryside with views to the Malvern Hills. The course is undulating with testing hills at 0.5 mile, 2miles and 5 miles. The event will be well marshalled and signposted with mile markers and a drinks station around halfway.
There will be prizes for the leading ladies, gents and veterans with a unique sports towel for all finishers, not forgetting free tea and cakes.
See www.uptonbishop.org for more
Entry form on the next email

Marathon Training Update
From Julie Caseley......
Today was my last long run of 23 miles before the Leicester Marathon.
I was to run the first 13 miles at marathon race pace and I'd like to thank Stuart Brown very much for helping me to achieve this. Samantha joined us for the last 10 miles and they both helped me run this faster than I had during my previous long runs. I'm a bit tired now but nothing a god nights' sleep won't cure!! Thanks again to Stuart and
Samantha. Regards, Julie

Beacon Race day info from Rich Penny......
You may like to spread the word that the day of the Beacon Race is also the Beer Festival at the Brewers Arms, West Malvern. I went last year and it was great for rehydrating (temporarily) with stunning views.

The Next Event of the Malvern Joggers Walking Group
From Isobel - On the 18th October we are planning a gentle 7.5 mile walk starting and finishing at the Crown Inn, Woolhope. The walk goes through woodland, across open fields and along the Marcle Ridge. On a fine day there are good views back across to the Malverns. We would plan to leave Malvern at about 8.30 and have lunch at the Crown Inn before heading back home.
If you're interested in coming along, email me on i.trumper@btinternet.com or phone me on 01684 564940. I will need to know numbers for lunch at the pub.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 3/10 Cheltenham 10K
Sun 4/10 Bournville Leafy 10K
Sun 4/10 Waseley Wobbler MT8 - Rubery
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 Cocktail Party – West Malvern Road

Happy running, Chris

Chris's Blog from 13 September 2009

Fellow Athletes,

Karaoke & Pizza Night
Thanks to Steve and especially Peter for another highly successful Malvern Joggers Social on Friday at Malvern Cricket Club. It was a typical Karaoke night (!) with Roodie’s Ding-a-ling and Nick’s American Pie possibly being the highlights. I nearly choked on my Pizza!

Running Buddy Required
Here’s a request from a local runner called Marguerita. Can anyone help? I can supply her email address if you can.
I'm not a fast runner but I have run for an hour or so. I have run in a couple of 5k's and this time last year was running almost every other day ...just short local lane runs near home.
In spring I then hurt my shoulder (not run related and that progressed down my back) so I didn't run again until a couple of weeks ago. I can't cope with running in heat or warm weather so don't run in summer.
I was wondering if there was anybody in your club who could be a running buddy with me? I would prefer to be near home for running so as not to have to drive.
I saw on your web site about the Birmingham half marathon on 11 October and would love to have the courage to put an entry in for that.
Do you think there would be anybody in your club who would consider running with me, even once a week would be fine, whatever suits them.
I live about 2k out of Mathon on the back lanes towards Coddington. Thanks, Marguerita

Phil Jackson’s NY Marathon
I guess everyone's sick of me going on about the New York Marathon now but I wonder if you could put in the Club News please that I'm running in support of Macmillan Cancer Support and that if anyone would be willing to sponsor me then I have a Justgiving page at www.justgiving.com/Philipjackson4. I need all the help I can get!! Sub 4 hours? We'll see!
Thanks, Phil

Race Reports
Cancer Research 10K Powderham Castle, 6th Sept, Cathy Barker
I set off at 6.30am Sunday morning, heading south to the sun down the (thankfully quiet) M5, thinking “why do I let myself in for these things?”. Some time ago I foolishly said “yes, I’ll do the Powderham 10k with you” to a couple of my old running buddies down in Exeter, and then completely forgot about it until reminded about it about 8 weeks ago. Powderham is a lovely setting – starting and finishing in the grounds of the Castle which has pretty views over towards Topsham and Exmouth. The weather was ideal for running – cool with a slight breeze. As we stood around chatting, studiously ignoring the poor girl on the stage trying to engage 2000 runners in a frenetic warm-up, we were treated to the sight of a herd of deer going full gallop across the park. The race itself starts off across the grassy parkland, then down the drive away from the castle before turning along a lovely, flat, gravely private road. It then turns out on to a quiet country lane that goes along the side of the railway track and affords you a lovely view back across the parkland to the castle on one side and over the river estuary on the other. A steam train came trundling along heading in the other direction with the driver merrily tooting his horn as he passed the stream of runners and there was much cheerfuly waving all round. Just before the half-way mark the route turns inland and becomes “undulating” (well, in MJ terms it involved a few small mounds...but other runners seemed to find them more mountains than molehills). We passed quite a few people here who, fooled by the flat/downhill start and overcome by excitment, inexperience or just the urge to compete, had run the first half of the race too fast and were now out of puff. Turning off the road, a steady climb up a soft track through a pleasant wooded area eventually emerges onto the drive. By this time Bea had definitely begun to flag and Zoe and I matched her pace to offer support and encouragement to keep her going. A short, sharp incline over the bridge spanning the moat, through the castle court yard and out into the park brings the runners back to finish where we started. Certainly not a BP for me – Zoe and I literally dragged Bea by the hand over the line in a fraction under 59 mins. Bea was pleased to have run all the way and we were all chuffed we made it in under the hour. As with all these charity events, the atmosphere was great with lots of support from the crowds and competent, friendly marshals. It was a thoroughly enjoyable run with my mates and a race I’ll certainly do again.
Thanks, Cathy
Bristol Half Marathon 6/9/09 by Jim Apps
It was an early start for those in this race, of which there were 20000 of us, including 3 joggers. For the faster runners which included Andrew Dickinson and myself it was a 9:00 assemble for a 9:30 start. Thankfully the weather was perfect for running ie coolish and sunny. The run itself started in Bristol city centre and we headed off passed the ss Great Britain and headed under Clifton suspension bridge and through the stunning scenery of Avon gorge. The first 8 miles was an out and back through the gorge and I was slightly disheartened tha when I passed the 3 mile marker the leaders were already on their way back passing the 7 mile marker! After passing under Clifton suspension bridge for the second time at 8 miles it was a change of scenary and we headed into the centre of Bristol for the final 5 miles and by this time I was still feeling fine and was passing people who had obviously gone off too fast and were themselves suffering. We passed through the historic docks, the old part of the city, the cathedral as well as the shopping centre. Even though it was no where near my fastest half marathon (1:39.10) I was still pleased and Andy finished in a respectable time of 1:36. For anybody wishing to do a half marathon I would fully recommend Bristol, you get a good medal and T-shirt, its flat, friendly but a pricey @ nearly £30. verdict - recommended
Thanks, Jim
Wistanstow Walk (run), 12/9/09 by Steve Roode
Yesterday I did the Wistanstow Walk (run) (along with Neil Collins from the hash) - which is one of the LDWA events. It started from Wistanstow village hall - what a building!! Bacon sarnies and tea before the start and some great weather. The route went mainly along the Shropshire way to Clun - Bishops Castle and back to Wistanstow, some great scenery and plenty of Stuart Brown moments along the way. A very hilly 27.25 miles- so my time of around 5:39 might not seem too fast but I managed to come in equal Seventh with Neil and a chap called Tony who was great company. Lasagne, more tea and beer at the finish - what a great event.
There is another one along the Cotswolds on the 26th September if anyone is interested?
Thanks, Steve
Stratford’s Big 10K, 13/9/09 by The Vikksen
This was the first running of this event and there was just Carole Green and myself representing Malvern Joggers. It took a bit of finding the start, which was situated at the Racecourse, as the ‘brown’ signs with a Racehorse on were non-existent when approaching from the Worcester direction!
The race starts at the racecourse and heads out along part of the old railway line called the Greenway. This lasts for about 4k, with a drinks station at the end just before hitting the main road and the start of the first incline. There was a second incline shortly after that followed by a narrow path, where it was a bit tricky to overtake, this takes you to the River Avon, as you turn right under the bridge the view is stunning of the river, the weir, the swans with their cygnets, the Canada geese and plenty of picnickers enjoying the sunshine, we ran along side the river for about 500m before finishing opposite the theatre near the bandstand! Great. Only problem then was the 2k walk back to the car, which on a lovely sunny morning is fine, but on a wet day this could be a bit a bit disappointing. A great run for me (I was number 303) not quite like a bullet but I finished in 45.26, about 30 seconds down on my PB, winning a cash prize of £10 for being first in the female 35-44 category!
The race itself is great, very picturesque, well organised and a PB potential. A bit expensive for a 10K at £15, but it was chip timed, a professional photographer, masseurs, a choice of sizes in the T-shirts, a substantial medal with the race details stamped on the back and 2 sausages!!!! Spectators/supporters had the opportunity to hire bikes at the start to get to the finish and then back to the car! I would highly recommend you put this race in your diary for next year.
Thanks, Vikki
Stratford’s Big 10K, 13/9/09 by Carole Green
Vikki and I took part in this one today. Great result for Vikki - she won her age group marginally outside PB - time 45:26 beating quite a few of the male variety. The course was really pretty, first 4k along the old railway line to an early water station. First incline at 5k not too bad. However second gradual incline around 7/8k seemed to go on forever, last 2 k lovely downhill and flat run into finish along side the river, swans and weir the theatre over the river. Lots of boats and Japanese/American visiters. One lucky fisherman caught a 11lb whoppa. Very hot up to 4k and then nice breeze and more shade rest to way. Really would recommend this one - fast route and excellent practice for speed training. Disaapointed my time was marginal improvement on Westonbirt, however starting to feel stronger, forgot the jelly babies and wasted energy talking! Very friendly atmosphere meeting at the race course, unusual finish a mile away from start, so need to walk back to cars - this could be sorted next year with supporters to pick up at finish ,as added to time away from home.
Thanks to Vikki for company - well worth the experience.
Thanks, Carole

Beacon Route – Wednesday
From Steve Ollis......Please could you let the world know I’ll be running the Beacon route this Wednesday?
Meet 6pm PROMPT Rose Bank Gardens – sorry I need to get going bang on time
From Mark Cusack...... A few of us will be meeting at 5.45pm on Wednesday at Rosebank Gardens for a run of the beacon route. Hope to see you there.

Run Reports
Stuart’s Flat (Out) Running Group 13/9/09 by Chris Barker
Last week I gave this group the above name. One week later it didn’t exactly ring true as we ran from Morrison’s to the bottom of the Link and then to the start of the Wyche Road (all uphill!) but it is Malvern after all. Never the less, Stuart’s popularity continues to increase as 15 runners turned up in bright sunshine. A longer run than normal was planned to help Bruce with his training for a forthcoming marathon. The plan was to run about 10 miles but somehow I managed 11.25. It looks good on my ‘Fetch Everyone’ training record so I’m not complaining. Bruce was probably thinking ‘another 15 miles to do a marathon’and the rest of us won’t be there to run with him! But we know he can do it. Where did we go? Where didn’t we go!

Jon Ashley’s post Tree Trot thoughts......
Thanks to Grouty. Don’t forget she’s never as far away from you as you think , she’s just very small ! There seemed to be little mention of all the PBs achieved including PBs/PWs for a number of first timers. Carol Greene eserves a mention in despatches for the best sprint finish of the day. I feel forced into blowing my own trumpet as no other sod did it for me. 1. My first ever sub 45 minute 10k-only by a second but what’s 1/60th of a minute between friends (if I have any left after they read this E-mail). 2. For the first and probably last time in my life I was first Jogger home in a race including more than one Malvern Jogger. This probably says more about who wasn’t there than was. It must be emphasised that it was all my own work and no, I did not pay someone to run for me to steal the glory.
Thanks, Jon

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Every Wed Malvern St James Sports & Fitness Centre 7pm
Sun 20/9 Run to Remember 5 & 10K – Worcester Countryside Centre
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 3/10 Cheltenham 10K
Sun 4/10 Bournville Leafy 10K
Sun 4/10 Waseley Wobbler MT8 - Rubery
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 11/10 Mudrunner 7 – Ledbury
Sun 18/10 Welcombe Wobbler 10K – Stratford
Sun 18/10 Malvern Joggers Walking Group – next outing
Sun 25/10 Stroud Half Marathon
Sun 25/10 Coventry Half Marathon
Sun 25/10 Hope Valley 8 – Hereford
Sun 1/11 Guy Fawkes 5 - Tewkesbury
Fri 13/11 Cocktail Party – West Malvern Road

Happy running, Chris

Chris's Blog from 23 August 2009

Fellow Athletes,

Some Upcoming Malvern Joggers Events
Info supplied by Roodie......
1. This Tuesday - Malvern Hash - Shagtastic (Shags Birthday) Hash - Austin Powers 60's style dress. From the Baiting house Upper Sapey food is paid for. I am going over and have a couple of seats going spare in the car if anyone wants a lift.
2. Next Sunday - The Joggeroos are off again mower racing from the Fox Inn at Hanley Chide (near Upper Sapey) all welcome. Racing starts around 3.00 drinking starts around 12.00.
3. Bank Holiday Monday - The Joggers Pubathlon is running again it promises to be bigger and better than last year. Come along even if you can only do part of the course - we also need people to help with the support team so if you dont fancy running it but would like to drive round getting the drinks in and collecting stragglers!! please come along. I know some people will be cycling the route with us - the more the merrier. Starting at the Lamb West Malvern 11.00am.
4. September 2nd - Alternative Handicap race starting from the 3 Kings Hanley Castle - All runners welcome and I could need a couple of helpers on the night if anyone is interested.

Paella Party
Thanks to everyone involved in organising the Paella Party on Friday night especially Julie, Jon, Steve, Peter and Maria and anyone else who helped out.
Personally, I said to Steve that it was the best Paella I have ever tasted and I’ve eaten Paella in Gran Canaria, Tenerife, Majorca, Ibiza and mainland Spain. Steve suggested I put that in the Club News. So there it is.
Big Cheese – Paella expert.

Next Wednesday
We are meeting at the British Camp car park. Post-run refreshment will be available in the nearby Malvern Hills Hotel.
Will all those who recently identified themselves as run leaders please give some thought to a route beforehand.
Please note, our Wednesday night meet up on the 2nd of September (Handicap Race night) is likely to be the last in the local countryside for this year. We will then be returning to MSJ (when I have confirmed this with Mike, the manager). So, watch this space.

Volunteers Wanted – Message from Grouty
The first, from me, is again that I am on the lookout for some more marshals for the Westonbirt 10K Tree Trot for Macmillan Cancer Support on 5th September at Westonbirt. I would need marshals there for a briefing at 5pm, event should be finished around 7.45. A good number of MJs are running in the event which is just amazing. I am having to provide cover for our Gloucestershire Fundraising Office during staff illness and so this event is one of things I have taken on without my having many Gloucestershire contacts to call on.
If anyone could text me on 07758 230722 that would be fab.....
And then the 2nd event has a message from Kelly:
Hi All, I’m Kelly Whitehouse, the local fundraiser for Macmillan Cancer Support in Worcestershire.
I hope you don’t mind me dropping you a line. Ian Rowat of Malvern Hills Conservators kindly suggested I contact you with regards to sourcing marshals for a ladies 5 mile night walk of the Malvern Hills that we are holding on Saturday 3 October this year and I wondered if any members of the Malvern Joggers may be in a position to help?
To date, we have managed to source support from West Midlands Search and Rescue organisation and also a small group of volunteers from the Boys Brigade in Malvern. WMSAR are happy to provide circa 20 volunteers and their leader is happy to coordinate ALL of the hill marshals for the event, to ensure we get consistency in command and leadership to ensure the event runs safely and smoothly. We will be setting our lady walkers off from 8pm at Blackhill Car Park and we estimate they will be finished by 12.30 – 1am at the latest.
We are ideally looking for circa 50 marshals to cover the hill route which starts at Blackhill Car Park, makes it way to the mid way point at the Wyche Cutting for refreshments and then follows on to North Malvern Quarry to reach the finish line.
My ask is, do you have any members or contacts who may feel in a position to lend their support as a marshal on the 5 mile route of the hills? As I mentioned, the commitment would be to attend the marshals briefing on Saturday 26 September at 10am at Malvern St James Sports Centre and then be available on event day which is Saturday 3 October from 6pm to anywhere between 6 – 8 hours later, depending on which section of route they were marshalling. We foresee the last walkers coming across the line by 1am at the very latest.
All volunteers would of course be fed, watered and thanked profusely!
If you can help at all I’d be very happy to hear from you.
Many thanks and best wishes, Kelly”
Kelly Whitehouse, Fundraising Manager - Worcestershire - Macmillan Cancer Support
Tel 01527 579463, Mob 07834 192208

Race Reports
South Coast Half Marathon 16/8/09 by Julie Caseley
With Paul working/sharing a flat near Portsmouth during the week, he encouraged me to enter a couple of races down there. The first was the South Coast Half Marathon at Seaford on 16 August (the next will be the Great South Run on 25 October). Little did I know how far Seaford was from Portsmouth until we travelled there the day before the race to collect my running number – a mere 60 or so miles!! With a 9 am start, traffic, 1 ¾ hr. drive, toilet queuing, etc., I calculated a 5 am get up!! We had a quick look at the course beforehand – not really that
exciting as there was a run along the seafront with a loop around the golf course, complete with hill, along a few roads and back along the seafront x1 for the 5 km runners, x2 for the 10 km runners and x4 laps for the half marathon runners. Needless to say, I was doing the half marathon so I began trying to get my head round doing 4 laps (Pitchcroft was bad enough at 3)!!
This race normally takes place in about March (it must have been awful with a cold sea breeze) but this year they decided to combine it on the same weekend as a sprint and classic triathlon. So on Saturday the town was a hive of activity with sea swims for men and women, 5 and 10 km runs as well as 20 and 40 km bike rides, not to mention the fun triathlon and relay triathlon. I only hope someone had a good way of keeping track of everyone as it looked manic!!
So, come Sunday morning, I was raring to go. Unfortunately the start was delayed because of queues for the toilets. Also, there was a very late change of course as, for some reason, we were not allowed to run over the golf course so the organisers just extended the distance of the run along the seafront. Oh boy!! Four times out and back loops –
by time the winner lapped me just before the switchback on my 3rd lap, I was beginning to lose the will to live!! However, with everyone wearing the same colour number for all 3 races, I had no idea who was running what so, although I was overtaking quite a few runners, I was also conscious of my pace. At last I’d finished in 1:48:22 (4 seconds faster than my PB), then in the results I’d been giving a time of 1:48:30 (no longer a PB), and to cap it all when I checked my Garmin at the finish the course was only 12.6 miles (1/2 mile short) – whoops!! It was unfortunate for the price that there was no championchip timing and there was only a cotton t-shirt and a pen in the rather oversized goody bag!
I think that’s another of my one-offs!! Regards, Julie
Thanks, Julie
Severn AC 5K Race 4 of 4 20/8/09 by Duncan Cresswell
On Thursday evening I went down to Gloucester to run the final of a series of 4 5k races hosted by Severn Athletic Club.
I’ve only ever entered two 5k races before; the first was in Telford in 2004 (part of the Sexarathon series) in which I completed it in 31+ mins, the second was West Brom Harriers 5k in 2005 and I managed it in 27+ mins. For both of these, my running was hit and miss. I would probably run for a week or two and then rest for 3 or 4 months or more. So since running 3-4 times a week from Jan 2008 without any long rest periods, I thought it was time to get a new PB.
Looking at the 10k races I competed in this year, where I reached 5k in just a few secs over 23mins, I hoped to match this or to just scrape a sub 23. However, gently running 7 miles and 5.5 miles the day before, being woken up in the middle of the night by my son for half hour or so, and then only just getting to the race in time (due to not knowing where I was going) so I could not empty my full bladder, meant that a sub 25 was just about more obtainable.
It was a nice little route, and the weather was just about ok, apart from a head wind during the final half. However, by my reckoning I completed the course in 23:56, so I was just about chuffed with that. At least I’ve got a chance to obtain a new PB when I shall definitely return next year. Dave and Peter Wilson also took part and were much faster than I but the results are not yet online.
Thanks, Duncan

Do you fancy somthing a bit more exotic? Now our race reports go international with this next one from Carl Flint......
Berglauf Jaun 27th Course de Montagne 2009
This has to be the toughest and yet at the same time the most beautiful race I have ever done. It starts off in the tiny hamlet of Im Fang which is on the only road up to the Jaun pass. This is one of the two passes which head out of Gruyere the other goes through Chataux D Oeux and Gstaad. Anyway, enough of the geography. The other runners were looking very fit and lean, loads sported cool shades and headgear but none had the ultra cool internationally acclaimed Malvern Joggers green and yellow vest. Even the very old guys sported sun tans certain joggers would die for.
The start was by an unattractive wood yard but had a speaker system playing some great inspirational music (like Erics Chariots of fire CD – although I did not hear any repeats). Gear was transported up the mountain and the cost 12 swiss francs - about 8 pounds. At the number collection station was a small café and I was pleased to see a few empty beer bottles- my kind of runners I thought, although the start was set for 10 am. The road was closed and we headed off with a gun shot ( what a great idea it certainly made me jump). The first section was along a river to the town of Jaun, my supporters club alias my wife was there to spur me on, the children had elected to stay in bed. Then it got tough it just kept going uphill. I ran and walked and walked – There was a forest section, mostly I can remember through the exhaustion loads of tree roots and then onto an open track again heading up hill.
There was a great turn out, instead of come on you joggers it was alez, alez and up,up,up you will have heard similar on ski Sunday and the Tour De France. I did my usual thumb up sign as I certainly had no breath spare to voice my thanks. The finish was by a lovely alpine hut the Chalet Du Soldat at 1750 m. As we finished I managed a Peter Wilson and snuck past three runners. I hasten to add that these were the only people in the entire race I overtook just meters from the finish which was very steeply uphill. There were two guys on swiss mountain horns again playing something inspirational.
I did not come last, but was well down the field for this 9.12km race, the climb was 825 m from the start but felt like twice that. The isotonic drinks and freezing cold mountain water were great on the way up and there were hot and cold fruit drinks at the finish station. The weather was very hot and I am sure one guy was offering schnapps at one point although I was probably hallucinating through lack of oxygen. Carl Flint
Thanks, Carl

Malvern Joggers Walking Group Report 22/8/09 by Ros & Derek
Just a quick report regarding our MJ's walk in the Cotswolds, followed later by viewing the Severn Bore at Newnham.
20 of us met up for a 7.5 mile walk from the Royal William just outside Painswick, following an undulating route taking in some wonderful views over the Cotswolds including the villages of Painswick, Sheepscombe & Cranham plus the woods of Saltridge, Cranham and Buckholt. A most enjoyable meal followed at the pub, together with the odd glass of ale. All seemed to enjoy the experience and plans are already in motion for the next walk - details of which will follow in due course.
6 of us decided to travel in the evening to the White Hart, near Newnham to witness a 4* Severn Bore.
On a different matter, as Season Ticket holders at Worcester Warriors Rugby, we are able to obtain tickets for the first home game of the season -v- Leeds Carnegie on Friday 11 September at 8.00 p.m., for a reduced price of £15. Typically Friday night matches always generate an excellent atmosphere, and if anyone is interested please let us know before Thursday 27 August, as we will be away on holiday from 29 August. Ros & Derek
Thanks, both

Run Reports
Worcester Way 22 Aug 09 by Rich Penny
At 0615 on Saturday morning while sensible MJs were reaching for the Alka Seltzer after the Paella Party I was setting off from Bewdley with Army Ironman triathlete Maj Alex Porter. Initial plans to race an Endurancelife ultra in South Devon were shelved thanks to Sally Traffic’s M5 updates over the summer so I suggested taking on the 31 mile Worcester Way on our doorstep.
The morning was cool and clear, perfect for running, and for the first couple of hours our only company were hot air balloons high overhead. The heavy dew had us soaked through as we ran through long grass, maize, potatoes and nettles but as the day started to heat up the cooling effect was welcome. The route was generally well marked, apart from a minor diversion at Ribbesford Church, and we soon had the first major landmark of Abberley Hill in our sights. We ran on through Joan’s Hole, Dick’s Brook and Shaver’s End where we must have missed a waypoint as we found ourselves off route on the A451. We could see the Abberley clock tower on the horizon so decided to follow the A451 to Great Witley gambling that we would intersect the Worcester Way somewhere along the B4203 on Warsgrove Hill. Despite the extra mileage the plan worked and at the 2 hr point we were enjoying the spectacular early morning views from the top of Warsgrove.
The next 10km flew by on well marked paths generally contouring along the ridge East of Shelsey Beauchamp before dropping to the Teme at Ham Bridge. We passed Martley (half way) at 2hrs 45min feeling strong and all was going well until we hit the North Face of Ankerdine Hill at Knightwick with a steep climb, even steeper descent and view of the north Hill still looking very distant. On the climb to Crews Hill we were firmly into “walk the uphills, run flats and downhills” territory and it was a relief to hit the 23 mile point on 4 hrs as it meant we could swing by home to top up the fluids, collect my dog Pasty and Alex’s girlfriend.
As we set off through the rolling Suckley Hills to Longley Green I noticed how small molehills that I had never noticed on my training runs suddenly took on mountain like proportions as the heat and fatigue combined to make the climb up to the Beck on Birchwood Common feel like the Eiger. The final climb was now in sight, although as we ran along the Herefordshire border through the orchards around Crumpton Hill it certainly took a while to get any closer. The flat running was very welcome, but just made the climb up to the Lamb in West Malvern all the more severe with a very cruel route up a never ending flight of steps. For once I didn’t reprimand Pasty for pulling on her lead as she dragged me up onto the zigzagging footpaths below the North Hill.
Before we knew it we were on the Beacon Race route skirting around the North Hill, cursing the small climb you always forget as you run around to the top of Happy Valley. The descent to St Anne’s Well was savage on aching limbs but we were soon opposite the Post Office looking proudly looking back up at the sign “Worcester Way to Bewdley 31 miles” – a distance the guidebook recommends is covered over two days! We finished in 6hrs 10 mins having climbed 1605m (a mile in old money) and burnt 4600 kcals, which we then set about replacing having shuffled down to the Nags Head.
The Worcester Way covers some beautiful countryside and spectacular scenery. It would make a great club run in one go, or as a relay – next summer I will check with the Social Secretary first and try not to pick the morning after the night before!!!
Thanks, Rich
Worcester Beacon Trials 23/8/09 by Jayne Ackroyd
I thought I would be the only one doing the Beacon route this morning as Phil’s Brioche run sounded fantastic, so I found someone to look after Vaughan and dragged Duncan along. When I arrived at Rose Bank gardens there was Geoff, Mark G, Derek, Ross, Julian and a friend of Julian’s. So I am convinced that you thought it was a run with Jayne Ackroyd as they were all fast runners and I am so slow. We started chatting as we went along but as you know the talk is soon stopped once the hill climbing starts. We had a few catch up stops which allowed me to find the group again; strangely I can’t understand why no-one mustered back! When I eventually got back to St Ann’s well, Carole had also joined the group as she had run the other way to come and find us. So we had quite a long pause there to catch up on news. We got back to Rose Bank gardens in 1 ½ hours and the plan is do either the Beacon or the Joggers 10K every other week as training for the Beacon so I will keep you posted and if you want to join me you will be more than welcome.
Thanks, Jayne
Apricot Brioche Run 23/8/09
16 MJs turned up at Phil’s house at Running Parks this morning for the Apricot Brioche Run. Phil lead us on a 7 mile route through the wilds of Mathon and who knows where. I thought I knew this area quite well but obviously not as well as Phil as 2/3rds of it were new to me. It was an enjoyable run with the usual mix including a good number of cows to shield Kareen from. Other MJs were there on our return to sample the post run hospitality provided by Phil & Sheila. There was considerable interest Phil & Sheila’s pet hens roaming free in their garden. Two of which are called Ginny and Jayne!

Forthcoming Races
Kenilworth Half Marathon 4/10/09
From the Kenilworth Runners......Kenilworth Half Marathon still has places available. This is an out and back race, starting in the delightful small town of Kenilworth, and heading out onto the Warwickshire lanes along an undulating route. A maximum entry of 700 ensures no jostling, and the winner's time from 2008 of 1:10:05 provides enough challenge for your faster runners, while the last man home in 2:48:38 ensures that those at the back of the field will have enough company! We cannot guarantee that the weather will be better than last year's downpour, but we can offer a renowned cake stall after the finish!
For further information and entry forms for post and on-line, please go to www.kenilworthrunners.co.uk and follow the links for the Half Marathon.
Hoping to see you on October 4th, Joan Mason, Race Secretary
The Waseley Wobbler – 4/10/09
It’s a multi-terrain event, organised by Redditch & Bromsgrove AC and was formerly called the North Worcestershire MT. It’s based at Rubery, South Birmingham. The organisers have been in touch and they would like you all to know about it. Details can be found at......
http://www.sportcentric.com/vsite/vnavsite/page/directory/0,10853,5077-162752-179967-nav-list,00.html
Rob Mole, Programme Manager, Enhancements – LNW, mobile 07798 858524, desk number 0121 345 3553
fax 0121 345 4096

Something from the Sports Partnership – Hereford & Worcester
Here at the Sports Partnership Herefordshire & Worcestershire we are in the process of designing a calendar of volunteering events running throughout Herefordshire & Worcestershire. If you have or know of any events (Sept 2009 – Dec 2010) you would like to publicise can you please let me know event, date, time, venue, volunteer opportunity and main contact.
The types of events listed are: club events, national sporting events, local authority events, school finals.
This calendar of volunteer opportunities will then be advertised to all students within the University of Worcester, colleges, schools, volunteer centres, sports clubs, on the Sports Partnership Herefordshire & Worcestershire website, in local authority newsletters, and other volunteer networks such as do-it.org website.
The calendar will be a great way of finding suitable volunteers sooner for the one-off events we run giving clubs/ organisations more capacity to manage or even participate in the event. The deadline for adding a new volunteer opportunity is August 31st, beyond which time we will be updating the calendar every quarter so if you have any opportunities that arise at any point throughout the year just let me know.
Equally, if you have a short term/ long term volunteer opportunity within your organisation beyond this calendar of one –off events please let me know and we will support your organisation in placing suitable volunteers. With over 250 of our most promising leaders within schools/ colleges, a large university in Worcester and numerous volunteers coming through volunteer centres every day we have a large pool of experienced volunteers who can help.
Can you please forward this information onto anyone I may have missed, any question you may have please just ask
Kind Regards, Alex Hicks, Club & Volunteer Development Officer,
The Sports Partnership Herefordshire & Worcestershire, T: 01905 542035, M. 07812043477, E: a.hicks@worc.ac.uk

MJ Jon Ashley and the musical ensemble known as Iron Maiden
From Jon - I try to raise the tone but find lowering it usually makes life much more enjoyable. To anyone who really cares (apart from me because I was right !) persuant from the high-browed debate at The Nag's Head following the Bugatti Beer Race: 1. Iron Maiden did have a number one single with the 'classic' 'Bring Your Daughter to the Slaughter'-so far so correct Mr Newey. 2. This musical masterpiece did not make the Christmas number one slot it was number one in the weeks ending 05/01/1991 + 12/01/1991. I may have been befuddled courtesy of 2? 3? 4? pints of Dragon's Blood ( Who was counting ? I was no longer able to.) As I also alluded it was helped to the number one slot by it's release date and the multi-formatted release of the single. I may not be so hot on medical facts but don't challenge me on my Iron Maiden!
Thanks, Jon
and let’s not forget Maiden’s classic single from 1982 ‘Run to the hills’ (easier than running up the hills!) - Chris

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 26/8 British Camp car park
Sun 30/8 Joggeroo’s Mower Racing team – last event of 2009
Mon 31/8 MJ’s Pubathon
Wed 2/9 MJs Pairs Handicap Race – Three Kings Hanley Castle
Sat 5/9 Tree Trot 10K - Tetbury
Sun 6/9 Red Knees Day – West of England Quarry car park 1pm
Sun 6/9 Worcester Half Marathon – Top Barn, Holt 11pm
Sun 6/9 Wolverhampton Half Marathon
Fri 11/9 Karaoke & Pizza Night – Cricket Club, Regency Road, Malvern
Sun 20/9 Run to Remember 5 & 10K – Worcester Countryside Centre
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 25/10 Stroud Half Marathon
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 16 August 2009

Fellow Athletes,

Next Wednesday
We are meeting at the Village Hall, Welland and calling into The Pheasant for a drink afterwards.
With the exception of the Gentle Joggers, we urgently require Running Group Leaders. My request of volunteers last Wednesday was largely met with silence.
This was discussed at this morning’s run and certain people identified themselves and offered to help. They may not be available every week. So if you are willing to lead a group, please email now and let me know. Your running club needs you!

England Athletics Membership Cards
Some messages from our Secretary Phil......
A reminder: Those runners who are Malvern Joggers members are automatically members of England Athletics and should by have received their EA memberships cards for 2009/10. These cards are preloaded with £5 credit to be spent at any branch of Sweatshop or online. It also allows you 10% off goods purchased at Sweatshop. Yet another advantage of being an MJ member!!
Also......
1) If you show your England Athletics card at Runaround he will give you 10% discount. (Support your local retailer).
2) Strawberries and Cream 10k run at Top Barn Activity Centre/Runaround Sports (Holt Heath) on Wednesday 26th August at 7.00 pm. Entry limit 250. £7.50 fee/£9.00 on the day.
I've also received information on the EDF Energy Birmingham Half Marathon on Sunday 11th October at 10 am in aid of Diabetes UK. For further information go to http://briminghamhalfmarathon.com/ Closing dates for entries is friday 11th September.
Everybody who registers to run for Diabetes UK will receive a Diabetes UK running vest; email w.midlands@diabetes.org.uk

A London Marathon Extra Places Theory
From Paul Newman......
I have just got back from St Ives where I have spent a few very pleasant evenings running across the beach with The Hayle Runners, whilst we were chatting we talked about how they do there London Marathon ballott, they mentioned that they have a tie up with a local charity and therefore are able to offer twice as many places with discounted sponsorship requirements, if we were to do something similar this is how it might work.
Hayle Runners aproached a charity (in our case i'd suggest Acorns) and asked them to buy the club a number of charity places (i'd suggest 3) in return Hayle guarantee the charity that each runner will raise AT LEAST £500,(much cheaper than the £1500/ £2k normally required) they then ask all there club place runners also to raise £500 sponsorship for this chosen charity.
So Acorns buy 3 x charity places @ £350 each, we add our 3 club places, in return we give Acorns 6 x £500 minimum sponsorship (emphisising we would prefer £800/£1000 sponsorship per runner) total= £3000 +
and therefore we have SIX places to give away in our Christmas draw
We could remove most of the criteria normally required to enter the Marathon ballot and open it up to everyone, anyone who already has a good for age, or ballot place can still run for any chosen charity this is unaffected.
See you soon, Paul

Joggers in the Gazette
On page 63, top LH corner, under the heading ‘Athletics’reports, you can find reports on our participation in the Tenbury and Bugatti 10Ks. Thanks to Jon Newey for that.
Reports on the Cradley WI + Colwall and Wyche Horticultural Societies on page 20 if that’s your bag.

Race Reports
2/08/09 Jane Tomlinson "Run for All" York 10k by Phil Jackson
As Chris said last week, it is so much fun to get away and do races elsewhere! So began our holiday in the north! This was a truly glorious race and must be just about my all-time favourite. I thoroughly recommend it as an uplifting experience to everybody. The start and finish are on York race course where there was a large Race Village (Lucozade were giving away free bottles of drink). It started 20 minutes late due to congestion on the roads to the race and once Steve Cram blew the horn I was so wound up I started off like a frightened rabbit. Unfortunately there were no set time zones at the start so faster runners had to dodge round joggers and even walkers. I had to lift one girl bodily out of the way (at least that's my story Your Honour). The course was flat and after a few hundred meters of urban running we dropped down onto the left hand bank of the River Ouse, following this all the way into the centre of this wonderful old city. As I ran through the Minster precincts the bells of the Minster peeled out for me which I took as a good omen. The route then ran through the narrow, winding, cobbled streets to return to the race course via the other bank of the Ouse (to my amazement there were still people running on the opposite bank now about 4 kms of running behind me). I worked really hard in this race thinking all the time to myself "I can't keep this up" but having finished I walked back to cheer Sheila in for her first ever 10k. I did it in 45.22 (6 seconds outside my PB), coming 276th out of 3853 whilst Sheila did it in 1.09.24 coming 2899 (her aim was not to come last, which, with almost 1000 people behind her she totally achieved). The atmosphere was fantastic, the people friendly and welcoming, the support on the streets was massive (I ran for Macmillan) and I made friends with two gorgeous fellow Fetchies. What more could you ask for? I will certainly return next year.
9/08/09 Darlington 10k by phil jackson
This one, after a week of heavy eating and drinking and not a lot of running was much tougher and it was scorchio! It starts in the town centre (a very constricted start and again, with no time zones) and then runs out for two 2.5 mile circuits of the leafy suburbs. These were uphill all the way and the repetition of the route did my head in a bit. Team Jackson were out in force with nephew, sister-in-law and wife all running and brother with hoards of his tiny grandchildren shouting us on from the sidelines. The finish, back to the top of the market square was excellent and well worth the preceding hard work. I was hoping for 45 minutes and the first 2kms were spot on but after that the heat got to me and I slowed down badly to finish in 46.20 (281th out of 1008). Sheila also found the course tough and finished in 1.09.24 (957/1008). She needed Jenny there with the support of the Genteel Joggers! I'll do this again next year and now that I know the nature of the course I can be better prepared for it. It was a much more competitive race than York and not quite as friendly.
Thanks, Phil

Sunday Run – 23/8/09
An Invitation from Phil Jackson
I would like to offer the Ladies Wot Chat group a run from my house at 9.30 am on Sunday 23rd August. This will be The Apricot Brioche Run.
Also.....
Jayne Cresswell will lead a slow run next Sunday 23rd August, Time: 9.30am
Where: Rose Bank Gardens – to run Beacon race route
To hopefully run the course between 1hr 20 – 1hr 30
All welcome

Upton Bishop Big Dipper – 27/9/09
From the organisers of the Big Dipper – Upton Bishop which is just outside Ledbury....
We hope you enjoyed your previous ride on the Upton Bishop Big Dipper. We would like to offer you free tea and cakes plus a sports towel on Sunday 27th September, 2009 at 11am. All you have to do is run a few miles first. Entry form atttached. Hope to see you on the day. Best regards, Nigel Misselbrook

A thank you Message
from Catriona Robinson......
I would just like to personally thank firstly Derek & Ros for informing us all about the Worcester Beer Festival - a great day, thank you. Secondly, thanks to Ginny for a fab run this morning which blew away the (alcoholic) cobwebs generated from the Beer festival for those still suffering. Shame that Peter didn't make it!!!
Cheers Cat

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 19/8 Welland Village Hall/Pheasant
Fri 21/8 Paella Party – Tan House lane
Sun 23/8 Apricot Brioche Run – Phil’s house, West Malvern
Sun 23/8 Rose Bank Gardens with Jayne Cresswell
Sun 30/8 Joggeroo’s Mower Racing team – last event of 2009
Mon 31/8 MJ’s Pubathon
Wed 2/9 MJs Pairs Handicap Race – Three Kings Hanley Castle
Sat 5/9 Tree Trot 10K - Tetbury
Sun 6/9 Red Knees Day – West of England Quarry car park 1pm
Sun 6/9 Worcester Half Marathon – Top Barn, Holt 11pm
Sun 6/9 Wolverhampton Half Marathon
Fri 11/9 Karaoke & Pizza Night
Sun 20/9 Run to Remember 5 & 10K – Worcester Countryside Centre
Sun 27/9 Shuttle/Mercer 10K – Stourport
Sun 27/9 Upton Bishop Big Dipper
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Sun 11/10 Birmingham Half Marathon
Sun 25/10 Stroud Half Marathon
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 09 August 2009

Fellow Athletes,

Big Malvern Joggers Social Announcement
From Peter Cowling – ‘Friday 21st August is our big paella night. As usual, everyone is welcome: members, nonmembers, runners, joggers, walkers, partners, friends and family. Bring something to drink and come and share a BIG paella with us. Location is 20 Tanhouse Lane, Malvern.

More social stuff......
Worcester Beer Festival 2009 – Worcester Racecourse
From Derek & Ros - To all those of you who are intending to join us at the Worcester Beer Festival on Saturday 15 August 2009, we have checked the train times leaving Malvern Link Station which are 12.13, 13.13 and 13.38 at a cost of £4. Return trains leave Worcester Foregate Street regularly from 17.10 at a cost of £3.50. Obviously return tickets will work out cheaper. Our intention is to catch the 12.13 which will get us into Foregate Street at 12.22, and we should be happily drinking by at least 1.00 p.m. We thought we would then see how things progressed and how long we are able to remain standing!

From Chris - Not a lot of news to report this week although I have had a lot of emails from race organisers, especially charities, appealing for you to take part in their events. Many of these have attachments with them such as the entry form. I have attached the form for the Worcester Half Marathon. Let me know if you want any of the others.
Here we go......

Worcester Half Marathon
From Tricia Cavell, St Richard's Hospice
I would be most grateful if you could promote the Inaugural Worcester Half Marathon to your members or place information on your website. News Release, entry forms and posters attached.
In conjunction with RUNAROUND and Camba Events
Marshals also required if anyone "resting"
Telephone 01905 763963 Fax 01905 760938 Website www.strichards.org.uk

Acorns
From Lucy Shepherd, Acorns Children's Hospice
I hope that you are all having an enjoyable and active summer? We’ve had a great start to the season with participants running in the British 10k, Edinburgh Marathon, Visegrad marathon and many half Marathons. Acorns supporters are currently in training for countless runs including the Great North Run, Birmingham Half Marathon, New York Marathon and even the Budapest Half Marathon. It’s tough for all charities at the moment so a big thank you for the efforts of all our fundraisers who are continuing to make a difference to local life limited and life threatened children.
So for those of you who haven’t completely booked up you summers I just wanted to keep you updated on our running events for the next few months. Do let me know if you would like more information on any of these.
The British 10k, London 12th July – a big thank you to all our runners and note to others…When asking how our runners did in the run I got an outstanding response with 100% positive comments on this event so maybe one to get do in 2010!
Berlin Marathon, Berlin 20th September
We still have places available in this marathon. It’s a flat run so great for first-timers and those wanted to set a personal best. Due to short notice we are setting a very low minimum fundraise (just to cover costs) but you would need to arrange your own travel and accommodation.
Birmingham Half Marathon, Birmingham 11th October
We are proud to be one of the official charities for this event. Following a new route the event should be flatter and faster this year so sign up online now at www.birminghamhalfmarathon.com To fundraise for Acorns sign up online and select ‘Acorns’ when asked to choose a charity – we’ll send you a fundraising pack, sponsor forms etc to help you along.
University of Birmingham Annual Road Race, Birmingham 18th October
Take part in either the 5k road race or the 2k family fun run and support Acorns. For more information see: www.uni5k.org.uk and attached.
Acorns Santas on the Run
3km fun runs taking place across the region, the perfect way to get into the Christmas Sprit! More information at: www.acorns.org.uk/Santas_on_the_Run_2009.asp
2010 London Marathon
The ballot for our 2010 guaranteed places is now open – please contact us for more information.
If you have a place in any other running event and would like to fundraise for Acorns do let us know and we will send you a fundraising pack.
Thanks again for your support and good luck!
Kind regards,
01564 825023
mailto:lucy.shepherd@acorns.org.uk www.acorns.org.uk

Cardiff Half Marathon
From Christine.Vorres@stdavidsfoundation.co.uk
Are you looking to run the Cardiff Half Marathon?
St. David's Foundation are requesting that anyone wishing to take part in the Cardiff Half Marathon on Sunday October 18th support St. David's through raising sponsorship money. The money raised will be used to support the free service given by St. David's to patients and families who live within South East Wales.
St. David’s Foundation has been providing home-based hospice care to the people of South Wales for almost thirty years .The bedrock of their service are the dedicated team of specialist palliative care nurses, who co-ordinate the wide range of care that each of their patients and families receive.
To support St. David's Foundation through the Marathon or any other type of fundraising , Call Kris on 01633 271364 or e-mail kris.broome@stdavidsfoundation.co.uk. To find out more on the work that St. David's Foundation provides - Visit www.stdavidsfoundation.co.uk

Waseley Wobbler - Sunday 4th October
From Kirsten of Bromsgrove & Redditch AC......
The Waseley Wobbler (formally the North Worcestershire multi terrain) 8 ish miles of hills, fields and a bit of road-11am start. More info and history of the race can be found on our website- www.bromsgroveandredditchac.sportcentric.com

Next Wednesday
We are meeting at the Old Bush, Callow End, usual time. Please drive through the pub car park and park in the field which will be, hopefully, open up especially for us. Also, please stay on for a drink in the afterwards if at all possible.

Race Reports
Tenbury 10K, 2/8/09 by Chris Barker
This one is an annual favourite with the MJs with 13 runners taking part. It’s a friendly event which includes commentary from BBC Hereford and Worcester presenters at the finish and it’s one race that always seems to be lucky with the weather (except when it rains!).
It starts with a hill but then levels out to a gradual downhill, some undulations, then a sharp climb on 3 miles which will be a shook to anyone who hasn’t done it before. It finishes with a run across a very large open playing field and some very encouraging spectators.
There was some good running by the MJs and I could give you the time of our leading finishers but by way of a change here are the times of some of our other runners. Rachel Stubbs finished in 56.40, Gill McCann 56.12 (despite the ‘stitch’) and Liz McCann 55.45 Well done to all our runners.
Bugatti Beer Race 10K, 5/8/09 by Chris Barker
The Malvern Joggers Annual Wednesday Night 10K as I call it. Once more the lure of the T-shirt, burger and beer was enough to entice 22 MJs down to Gretton near Winchcombe, Gloucestershire for this sell-out 10K road race.
It’s a good night out, if there ever was one, on a course that ranges from undulating to hilly. The worst bit coming at 4Km.
It’s a race that seems to have more uphill than downhill. This is actually the case because the start is in a different place to the finish and at a higher elevation. So that’s why it took me so long! It’s a 10K but not one with PB potential.
It’s called the Bugatti because that’s the name of the pub which acts as race HQ and is also where the finish is situated, which is on the forecourt of the pub. Not far to go for a bit rehydration afterwards then. The finishers bottle of lager went down well, I ate the burger because it was there and love the design of the t-shirt although I’m told it doesn’t wash very well. I won’t wash it then. It’s a regular event in the MJs calendar so I’m sure we will be back there next year. It’s on the first Wednesday of August. Why not make a note of it.
372 runners took part with MJs Emma Gooderham winning the ladies race and Jon Newey being first MJ to finish in 13th place overall. In the men’s team event, 12 running clubs had the necessary quota of 4 runners to make a team. Our men came 10th. Well done guys, but not quite as good as the MJ ladies who came 3rd out of 10 teams. Our ladies team comprised of Emma, Megan Judge, Maria Liviero and Julie Marshall.
Cranham Boundry Chase 5.8M, 8/8/09 by Chris Barker
‘It’s a road race around the boundary of the picturesque Cotswold village of Cranham. An undulating course starting and finishing on the common, through Cranham Wood and Cranham Village with a hard steep uphill climb back to the finish at the cricket club’. That’s the official description and it saved me time thinking about what to write!
It’s arranged to coincide with the annual village fete and the local cricket team are also performing so there plenty going on.
The competitors leave the fete to make their way to an ajoining field which acts as the start and finish area. I thought there may have been a mass exodus from the fete to watch the event but the feters carried on pig-roasting, skittleing and drinking etc and did not seem very interested in the running proceedings. Perhaps they had to watch some paint dry!
With the usual 75 or so runners it starts off on a killer hill which saw me right at the back of the field. From past experience I know I’m not going to break any records at this one so I carried on pottering around at the back and picking a few people off en-route.
75 runners over 5.8 miles means the contestants are well spread out so you could be running on your own for long periods. Having overtaken about 10 runners, and after about 1.5 miles, I tagged on to a couple of ladies from Chepstow Harriers and ran with them until the start of the final climb about half a mile from the finish. They were going well and I was wondering who was going to ‘lose it’ first thinking it would be me. To my surprise the stopped and walked which they told me they had planned to all along. Probably a wise move but that was two more behind me but thanks for the company ladies. For what it’s worth, on my third go at this one, I finished in 50.32. Two and a half minutes slower than two years ago. No other MJ’s in this obscure event.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 12/8 Old Bush – Callow End
Sat 15/8 Worcester Beer Festival
Sun 16/8 Standish Woodland Chase
Fri 21/8 Paella Party – Tan House lane
Sun 30/8 Joggeroo’s Mower Racing team – last event of 2009
Mon 31/8 MJ’s Pubathon
Wed 2/9 MJs Pairs Handicap Race – Three Kings Hanley Castle
Sun 6/9 Red Knees Day – West of England Quarry car park 1pm
Sun 6/9 Worcester Half Marathon – Top Barn, Holt 11pm
Fri 11/9 Karaoke & Pizza Night
Sun 20/9 Run to Remember 5 & 10K – Worcester Countryside Centre
Sun 27/9 Shuttle/Mercer 10K - Stourport
Sat 10/10 Beacon Race + Nags Head, Spice Cottage and Lamb
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 02 August 2009

Fellow Athletes,

Beacon Race DAY! – Sat 10th of October
Doing the Beacon Race? – Good! Would you like to make a day of it? Even better!
Last year some of our runners completed the Beacon Race and then embarked on a challenge of a different sort. 6.75 miles of running up and down the Malverns can be quite demanding so some post race refuelling was necessary.
This year the intention is to repeat the apres Beacon Race stuff but let everyone know about it beforehand. Participating in the Beacon Race is not necessary and you can do as much or as little of this as you want to. The plan will be....
Do the Beacon Race, a visit to the Nags Head, home for a shower and freshen up, a meal in the Spice Cottage, and a drink in the Lamb at West Malvern which will probably include stopping at a pub or two en route as it’s a long walk from the restaurant to the Lamb. Last year the MJs enjoyed some live music at The Lamb in the shape of the Funky Junky Monkeys. It seemed to go well, as did the beer! Hopefully there will be a band performing this year.

A Ladies Wot Chat invitation to speed training
For the Stroud Half Marathon
From Jayne Ackroyd - Starting this week I will be doing 12 week, once per week, programme of speed training sessions, targeted towards the Stroud Half on 25th October.
If you have a half marathon PB of 1:50 to 2:10 ish, are planning to run at Stroud and would like to improve your PB this could be just what you need !
If you would like to join me (and Ginny and Lynn) you would be very welcome.
We typically we will be doing a one mile warm up, followed by 30-40 mins of intervals followed by a cool down jog. We can accommodate a range of speeds, so all are welcome!
We will be starting this Tuesday, 4th August at 5.45 from Morrisons. If you would like to join us and be kept up to date with future sessions, please drop me an e-mail at jayne.ackroyd@mac.com. Cheers, Jayne

Alternative Handicap Event – from Steve Roode
‘ We want to do a race to encourage some of the less experienced runners in the club to compete in an event on an equal level to your Jon Newey’s or your Emma Gooderham’s, we suggest another handicap race akin to the “Bourneville” where a team of 2 runners run a set course and have to state what their combined time will be. No Garmin’s or watches can be used and the closest pair to their pre-predicted time is the winner.
The plan would be to put all names in a hat (or two) to pair up runners from different levels this would also encourage more camaraderie between fellow athletes. It would be nice to see a lot of Jenny’s and Geoffs Gentle Joggers involved so we could get to know them a little better. We plan to run this over a flat course of around 3.5ish miles (exact mileage to be confirmed) and to run it from the 3 Kings at Hanley Castle on the 2nd September. If you are interested in joining in the fun and perhaps winning a prize then please contact myself who will be organising this event - the more the merrier and of course the obligatory pint in the pub afterwards
Look forward to hearing from you, Steve Roode ‘ email... steveroode1@yahoo.co.uk

New Coach Education Course Dates
A message from Georgie Fenton of the Sports Partnership Herefordshire and Worcestershire
Here at the Sports Partnership we are offering courses through the months of August, September and October covering important areas like Safeguarding, Coaching Disabled Performers, Club For All etc.
Please see attached the dates venues and times of these courses.
Please forward this onto your contacts and feel free to print it out to advertise else where (we will be sending out leaflets of this so please let me know if you would like to receive some for your notice boards etc.)
Promoting these courses are vital for our coaches/volunteers and clubs to be fully qualified and have the knowledge they need for their roles.
To book onto a courses please go to our website www.morethansport.com/courses .
Any questions please don’t hesitate to drop us a line,
Kind regards
Georgie Fenton - Training Development Officer
Sports Partnership Herefordshire and Worcestershire
g.fenton@worc.ac.uk 01905 542260 07825 365329
I will send the attachments to anyone who wants them - Chris

Next Wednesday
Meet at the Three Kings/Hanley Castle High School, usual time. I will be away in Gloucestershire doing the Bugatti 10K so could someone stand in for me please.

Worcester Way 22nd Aug with Rich Penny
33 miles not 3 miles as I said in last week’s Blog
http://worcestershire.whub.org.uk/home/wccindex/wcc-countryside/wcc-countryside-worcsway.htm

Race Reports
Chris’s Seaside Series 2009
Much as I like running in the local area, I like running further afield also. Some might like the fells of northern England, to quote one of our runners. I like the south coast i.e. the seaside
About a year ago I saw a photo in Runners World of the start of the Swanage Half marathon. It started along the seafront with the beach and sea as a backdrop. I thought, I could do that and if I could find another two similar events I could make up a series of three events. So, Chris’s Seaside Series was born.
Race 1 – Torbay Half Marathon 21/6/09
There is a very good feature of this race, with photos, in the current Runners World. It’s just as well as reading through I’ve already forgotten most of it although I haven’t forgotten the donkey’s on the beach.
The report in RW speaks about it in glowing terms even though my worst fears were confirmed when I found I really did have to run from Paignton to Torquay back to Paignton back to Torquay and then back to the finish in...Paignton. It started on Paignton Green , a large grassy area before running up to the Marina in Torquay. There was a lot of passing or being passed by other competitors. This doesn’t seem to put anyone of as 1348 took part although I only intended to do it once anyway. Perhaps it was my lousy finishing time that gave me a bad impression as the tedium, humity and the hilly bits ground me down. I finished in 1.51.40 but at least that was good enough for 513th and a place in the top half. Some nice views of the sea though.
Race 2 – Portland 10 5/7/09
That’s Portland as in Portland Bill and Weymouth. Two weeks later and back down to the south coast for this one. With all the rain we’ve had lately it’s difficult to remember any hot sunny days but this was definitely one. I probably walked 10 miles looking for a B and B the evening before and all I could find to stay in was a pub! Poor me but that’s another story.
The host club was the Royal Manor of Portland AC and one of their guys ran in our race so you could say I was repaying the favour. The Isle of Portland sticks out into the English Channel so if the weathers a bit rough it’s going to blow straight across the island and take you with it although on this day it was just plain hot. At the end of it I was completely cream crackered with my belief that the heat doesn’t affect me completely in tatters as at the end of it all I could do is lie on the grass. But at least I fared better than one of my fellow runners who did the same but needed the attention of the medical staff.
The course consisted of two laps, a small one and a big one, the second of which involved running to the tip of the island up to the lighthouse before turning to come back up. Once again there were some lovely views out to sea as you might imagine. I thought it would be easy being only 10 miles and not a half marathon but I still finished in a rubbish 1.25.17 for 155th place out of 259.
Race 3 – Swanage Half Marathon 18/7/09
Another 2 weeks later and the race that inspired me to do all of this and the hillyest half I’ve ever done along with the Bourton Half of course. I should have known, the start was on the seafront and therefore just above sea level. 13 miles of running is going to take you inland and well above.
Friday night and more tramping around looking for a B & B which resulted in me going back to the first place I looked at. A fish & chips on the seafront, I wouldn’t say the fish was fresh but it hadn’t eaten all the chips, and then an early night. Next morning I joined the other 361 for this 13.1 mile tour of the Isle of Perbeck (which is not actually an island) on foot. The first hill soon kicked in and that set the tone for the race. Coming to Corfe Castle on 7 miles I thought it would be all downhill from there but not so as we undertook the a fierce climb which lasted for 1.5 miles. I finally got back to Swanage and the finish in a depressing 1.56.46 and 199th position. The conditions this time were OK and ideal for Half Marathon running. No donkeys at this one, just me.

Borth 10k beach run 2/8/09 by Vikki Sivertsen
Im on holiday (house and dog sitting) in Ynyslas, Ceredigion, which is just down the road from Borth, which is near Aberystwyth on the mid Wales coast. Before I left home 10 days ago I surfed the net to see if there were any local races whilst I was going to be there and up came the Borth 10k beach run. I had never run on sand before and was a little nervous about entering..especially after looking at last years results and realising that this was no easy feat. I ran a few sessions on the beach to see how it felt and decided to enter on the day. Weather conditions were good, dry, broken cloud....although a good coastal wind blowing. It was a straight forward course, 5k out towards the estuary and back again. the wind was behind us going out, and in front of us coming back ! It's a strange thing being able to see 5k up in front of you knowing that's where you're heading. And with it being an out and back course it's never nice seeing the runners that are faster than you on their way back as you are still heading out! However, I did realise at this point that I was 4th lady. I finished in 47 mins and 3 seconds...I was thrilled with this as it was tough race, sand is pretty unforgiving and hard on the calves, but what a beautiful place to run! Borth/Ynyslas if you don't know it is one long sandy beach with lovely clear waters. The support team were out in force for me today, at about 2 miles along the beach Ron, my eldest daughter Heidi (a student at Aberystwyth Uni and captain of their cheerleading team) and my son Ned were cheering me on, so again I knew to look out for them on the way back where they supplied me with a welcome drink as there were no water stations on the course. Presentations were 2 hours later in a local pub where I was thrilled to discover that i was first lady over 40 and won a technical T. Shirt. Great!
Thanks, Vikki

Membership
Welcome to Sharon Beck, our 121st member of the current membership year.
Incidently, there are 179 email address on our mailing list. Some have more than one recipient

MJs in Business (free advertising!)
If you would like a job done, why not ask one of your friendly MJs to do it for you. Quality work at affordable prices:-
‘Active Accountants’ – Steve Ollis - 01684-891301
‘JPN Electrical’ - Jon Newey - Phone 01684-562050 & 07773-424410
‘Aldine Print’ - Paul Bullman - Phone 01684-562786
’backpackinglight.co.uk’ - Bob Cartwright - Phone 01684-575435
‘GK Gardening Services’ (& DIY) - Gary Kimber - Phone 01886-833426
Also....
Toys – ‘The little Shop of Wonders’ (Ledbury) – Duncan & Jayne Cresswell Phone 01531-632206

If you would like a mention here, please send me the details.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 5/8 Three Kings – Hanley Castle
Wed 5/8 Bugatti 10K
Fri 21/8 Paella Party – Tan House lane
Sun 30/8 Joggeroo’s Mower Racing team – next event
Mon 31/8 MJ’s Pubathon
Wed 2/9 MJs Pairs Handicap Race – Three Kings Hanley Castle
Sun 6/9 Red Knees Day – West of England Quarry car park 1pm
Sun 6/9 Worcester Half Marathon – Top Barn, Holt 11pm
Fri 11/9 Karaoke & Pizza Night
Sat 10/10 Beacon Race
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 26 July 2009

Fellow Athletes,

Next Wednesday
Offically we are meeting at The Marlbank
There are two schools of thought here. Some say it will be too dangerous to park at the Marlbank so we should park at the Village Hall, Welland and make our way up on foot.
Others say if we are parking at Welland we might as well meet there.
The problem is that if we meet at Welland there will be some at The Marlbank anyway.
I will have a word with a few people and get back to you asap. Stay tuned.

This what Jenny has decided for the GENTLE JOGGERS......
Having just got back from researching a run for Wednesday I realise its a bloody long walk from the village hall at Welland to the Marlbank so can you put the following in the newsletter.
Wednesday 29th July GENTLE JOGGERS RUNS WILL START FROM WELLAND VILLAGE HALL.
Hope thats alright with you Chris. We will also put a notice up in the Marlbank carpark before 7pm asking Malvern Joggers to go on down and park at the village hall in case the message doesn't get to everyone before hand.
Cheers Jen

Westonbirt 10K Tree Trot. A message from Sarah Grout......
The Westonbirt 10K Tree Trot due to take place at 6pm on Saturday 5th September, in aid of Macmillan Cancer Support. If there is enough interest I will book a coach!!!
People can hand me completed Entry Forms with payment or they will be able to book online in the next couple of days through Runners World at www.runnersworld.co.uk/treetrot
I shall also be needing more marshals - so all offers (within reason!) will be gratefully accepted.
All best wishes, Grouty

The Hay Hill Raiser.
Info as supplied by the Hay Hootfooters
“THE HAY HILL RAISER” Road Race11.3 miles - Sunday 6th Sept 11am
RUNNERS – The team that brought you the MAGIC ROUNDABOUT this year now bring you another run and this time right from the middle of the wonderful and welcoming town of HAY-ON-WYE - you'll not have done this one before – or anything like it probably!
It’s HAY HOTFOOTERS new race on September 6th . A DIFFERENT road race:
A third of a mile more than eleven, and a HILL. A something-of-a-challenge-type hill; you'll have a nice warm-up after the start on a flat bit (-the only flat bit actually) then a steady climb for about five miles, when it gets a tad steeper. Never mind, after six miles the views are simply magnificent, (we have a reputation for stunning views around here…) and then you start going down, and down, and down… lovely!
There'll be a cup of tea and a slice of cake waiting when you finish of course, plus a nice Tee-shirt and a considerable sense of satisfaction! Why don't you try it? – You'll never forget it!
Registration and H.Q. at Hay School, right in the centre of Hay next to the main car park, with the start in Forest Road at 11am. Sunday 6th September.
Pre-book on line at Runners World or download your application form from
www.hayhotfooters.co.uk, Happy Running, Jo Lord

Bourneville Leafy 10K
The BVH runners were certainly present at our event. Anyone fancy a ride up to south Birmingham for this one.....
can you put this on your events list please it's on 4th october
entry forms are on the home page of www.bournvilleharriers.org
Thanks, Sharon, race secretary, bournville harriers

From Emma
At the Evesham 10K last weekend, they had a hitch with the computer and were unable to finish the prize giving. As I am close to Evesham, they contacted me this week and said that we had won the ladies team prize, and I collected our winnings. I have some very nice goodies (running gloves, body creams,scrubs,wash) for Julie and Maria who did a fantastic run on Sunday. As I don't see many Malvernites I was wondering how to get the prizes to them, so wondered if you could send out to the Malvern Joggers and with such a good network can get the prizes to them. I live in Wyre Piddle nr. Pershore if anyone is close by that also sees these ladies regularly. Can I also say what a great turnout for the MJ's at Evesham, who were as usual the most friendly bunch I have ever had the honour to be part of. It was so nice getting back into racing after a couple of months ou t.
Emma

From Chris Jarrey - MJ and host of the Old Chestnut – Lower Moor ......
Thanks for getting back to me, yes the comedy night went very well thanks, 50 odd people turned up which is about what we hoped for, always room for a few more!
We have a couple of events coming up, the Malvern Hash Harriers are running from the pub this Tuesday evening, I assume details are on their website. We also have a beer festival the last bank holiday weekend in August, I will
send full details nearer the time, and a pop festival on the weekend of the 22nd August, few! I'm exhausted even thinking about it!
Glad to hear you have settled in to the new house, Fruitlands is a very attractive part of Malvern, a bit far from the Nags Head though! Hope to see you on a Wednesday soon. Regards, Chris
PS I have attached a flyer about the music festival, perhaps you could circulate it amongst the MJ's and ask them to pass it on to anyone who mightbe interested.

MJ’s race
Another compliment regarding our race......
Thanks Chris, yes entered on the day..my first ever race and I did 51.47 so pleased with myself but room for improvement...did the Evesham 10k in 46.30, obviously very different courses.
I bought three friends to your race and we all enjoyed it, well organised and well marshalled, we will all be back next year. Thanks, David Lane, Direct Supply (UK) Ltd

Worcester Way 22nd Aug with Rich Penny
After a very enjoyable (if not hot and hilly) Malvern Midsummer Marathon last month I got chatting with an Army friend who agreed (after several pints) that it would be a "brilliant idea" to run the Worcester Way on Saturday 22nd August. From what little research I have done it is 3 miles, footpaths, stunning scenery and the odd hill including Abberley, Ankerdine and the Beacon.
Link below:
http://worcestershire.whub.org.uk/home/wccindex/wcc-countryside/wcc-countryside-worcsway.htm
We will be aiming for an 0700 start in Bewdley with the intent to hit Malvern by 1400 (to be in the Nags by 1405).
Are any Joggers keen to join us??? Realistically we will aim to run the flats/downhills and jog/shuffle/walk the big hills. Rich Penny

Swindon Half Marathon – 11/10/09
The organisers of this one have emailed me with news of the event......
Registration for the sixth Nationwide Swindon Half Marathon, Multi-Terrain and Fun Run is open!.
The small race with the BIG reputation takes place on Sunday 11th October and we are pleased to annouce that Lucozade and Highland Spring are back on board again this year as major sponsors.
Please find entry form at www.swindonhalfmarathon.co.uk
We look forward to seeing you at the start!

Race Reports
Evesham 10k 12/7/09 by Jonathan Green
Did the inaugural event in 2008 and liked it so much I decided to do it all gain this year. For a 'new' event it really is very good and has the feel of a much more established race: the start is well organised, the course is interesting and well marked, there's quite a bit of support around the route, the finish is well run, the goody back is excellent and there's even a mini 'race village'. Evidently a great deal of planning and hard work goes into the whole thing. The only minor gripe was that the prize giving, which was due to take place at 12.00, was put back and put back and then only partly happened. It turns out this was due to the results software being set up for a maximum of 500 finishers and there were 612! 21 MJ's took part in total. Congratulations to Emma G and our other leading ladies (Maria Liviero and Jules ) for retaining the individual ladies and ladies team titles. The first 5 MJ's to finish were: Emma G (19th in 38:03), Mark Cusack (26th in 39:12), me (41st in 40:30), Crampy (77th in 42:45) and Carl Flint (89th in 42:57) The overall winner finished in 33:55 (a new course record). A special mention for Jo (my wife) who finished in 1:01:04, in her 2nd ever 10k, the 1st having been at least 6 years ago.
Thanks, Jon
Birmingham Black Country Half Marathon, 4/7/09 by Julie Caseley
This race is unusual in that it’s a point to point along the canal towpaths from Wolverhampton Old Boat Yard by the train station to Brindley Place in Birmingham. Last year we started off in waves according to our predicted finishing time which worked very well as there was no ‘bunching’ but the start was a bit delayed. This year was suppose to follow the same format but everything seemed very much more laid back and basically we were allowed to start as and when we were ready so long as there were no more than perhaps 10 in each group.
Although I wasn’t due to start until 10 am, I was told I could start if I was ready and it was only 9.35 am! I was keen to get going but thought afterwards that Paul won’t be expecting me that soon at the finish or else he’ll think I’ve run a world record!!
The start was almost immediately through the gate onto the canal whereas last year there was a 2-3 minute walk to the start mat.
Unfortunately this made the course 0.15 miles longer than last year and also the finish was on the opposite side of the canal which took me by surprise as I was expecting to cross another bridge near the finish.
So, even though my average pace was faster this year, I finished 15 seconds slower than 2008! Needless to say, it’s a wonderful flat course except for going over a few canal bridges which are short and sharp but the scenery along the route isn’t exactly breathtaking either! Then there’s the Coseley Tunnel at 5 miles – a very dark 360 yards which can be a bit scary even though there is a handrail between you and the canal! Except for a few fishermen, dog walkers and cyclists there wasn’t a lot to see. Improvements from last year included plenty of toilets at the Boat Yard (even though they were very Victorian and dingy!) and marshals at each mile marker which meant the
mile markers weren’t floating in the canal.
It was a relief to only be doing one race this weekend after doing 2 races each weekend for the past 4 weeks!! It was a lovely surprise to see Duncan Cresswell at this event too. He suffered a bit in the heat finishing in a time of 2:00:14 and I finished in 1:53:19. There was a medal and goody bag at the finish as well as a free soft drink at the Pitcher and Piano. Regards, Julie
Thanks, Julie
Wyre Forest Half Marathon 12/7/09 by Julie Caseley
I'm definitely slowing down in the fact that I only ran one race this weekend but having said that, this is my third half marathon in three weeks!! I was a very lonely only Malvern Jogger at this event - I suspect most runners were at the Evesham 10k. There were no tactics here except to get round in one piece on this very challenging course.
By 2 miles and running along by the river I wished I'd worn my trail shoes - it's suppose to be summer and I expected the course to be fairly firm but I was wrong. I was slippinjg and sliding around a bit and also fell over but at least the mud was soft and sloppy! The trails on the latter miles were a lot firmerr so I was running better and overtook a few runners who were tiring and some who were walking up that awful hill near the finish. I was very surprised and delighted to have won my age category prize (bottle of cider and a £10 M & S voucher) with a time of 2:00:28. It wasn't my fastest time over the 4 times I've run this race, but it's not my slowest either. Regards, Julie
Thanks, Julie
Pen-y-fan and Fan-y-Big (Brecon Beacons) Fell races 18/19th of July by Richard Love
An excellent weekend of running. Saturday a short 3.5 mile sprint up Pen-Y-Fan, a mere 1,800 feet of ascent (about twice the climb from Rose Bank Gardens to the Beacon) followed by an equally steep descent across some pretty boggy ground. Fantastic weather, if I had had time to stop I bet the view was fantastic! A great run well suited to my lack of ability to pace myself over distance. I came in a very respectable 10th (out of 61) in 44:30, 9 mins behind the winner and about 15 mins behind the astonishing course record.
Sunday a bit different; 10.5 miles, 2,200 feet of relatively slow ascent, followed by a fairly rough descent. In frankly awful weather, we had rain, wind, wind and rain, mist with the odd relieving short spell of sun. It was a lesson in how quickly conditions can change. Anyway with legs aching from Saturday I set-off at a steady pace which I maintained well throughout the ascent and started and descent at a good fast pace. But the accumulation of leg punishment took its toll and the second half of the descent was characterised by lots of people passing me. The final leg on road was a killer, every stride reverberated up every muscle in my by now dead legs. However I finished well enough in 34th place (about 80 entrants) with a time of 1hour 42mins (I think, full results not yet published).
Both races were well organised and every entrant on Saturday got a bottle of beer which for an entry fee of a £5 wasn't bad at all (almost cheaper than The Chase). For those that were worried we may not have had enough marshalls on the Peasant Plucker, each of these had one marshall at the each summit really just to check no one cheated . Unless anything else comes up I'll be back next year. The camping at Pen-y-Fan was fantastic.
Thanks, Richard
Pitchcroft 10K, 19/7/09 by Julie Caseley
I didn't count how many MJ's were at Pitchcroft today but there were about 6 or 7. It's still a 3 lap course - I don't suppose they can do much to spice it up a bit. The numbers seemed to be a bit down this year but the conditions were great for the run with a tail down the back straight and a slight headwind along by the grandstand. Not a
lot more to say really - I know it's not everyone's cup of tea and as far as I know there were no PB's from the MJ's and the winner still managed to pass me and finish as I was about to start my 3rd lap! I struggled a bit with a tight throat but managed to be last MJ with 51:35. Regards, Julie
Thanks, Julie
Pitchcroft 10k 19/7/09 by Jonathan Green
Not much to say about this one, it's flat, it's fast, it's 3 laps, there's a water station, you get a finisher's medal, it's well organised, it's not scenic, but it's on our doorstep and it costs just £6. 9 MJ's were tempted enough to turn up: Julie C, Chris Jolley, Duncman, Stu Brown, Jim Apps, Carl F, Andy Dickenson, Crampy and me. Didn't actually see Andy, but he's there in the results in 47th position (42:25), sandwiched neatly between Graham in 45th (42:07) and Carl in 48th (42:35). I came in 25th, under the magical 40:00 for the first time ever in 39:53. Other MJ's places and times were Jim 53rd (43:28), Stu (43:45), Dunc 108th (49:54), Chris 111th (50:02) and Julie 121st (51:35). Rich Walsh came in 18th (28:49). The winner clocked 33:59 and the 1st lady home was 28th (40:01). Overall there were 185 finishers.
Thanks, Jon
Gloucester Half Marathon 25/7/09 by Chris Barker
It takes place at Newent, not Gloucester, and is a race traditionally run on a Sunday morning but this year it took place on a Saturday evening. I assume the change being as a result of it being too hot for some when run at the usual time. Once again it was a bit warm, and humid, at the start time of 6pm but at that time of the day you know it will be cooler later. In a field of 386 six MJs were on the start line and set off on a pan-handle course which passed through the area where the Mayhill Massacre takes place early each year. Oh fond memories of all that mud. All quiet this time though as we went by the start/finsh area of the Mayhill, then through Huntley with around seven miles gone and the trees on top of May Hill clearly visable for much of the race.
After three rubbish half marathons over the last six weeks I decided to set off at a sensible pace to avoid dying at the end like I did in my recent attempts at the distance. I ran along with Big Steve for a very pleasant eight miles before deciding to do my own thing and join up with a Ledbury Harrier in front of us. Then I left him, ran with another guy, left him, this is going well I thought. Carried on to the finish where my fastest mile was mile 13. I finally finished in 1.47.34 feeling I could have gone a bit quicker. Other MJs Jon Newey, 8th in 1.21.2, Julie Marshall two places in front of me and Maria Liviero in a fine 1.42.17. Steve Ollis did 1.52.09. Andy Lyon was also there although I can’t see him on the results.
An excellent goody bag at the end especially if you like Horlicks with about 6 sachets of the stuff contained within. I was asked by one of my passengers not to consume any before the journey home. We can’t have the driver falling asleep now can we!

MJs in Business (free advertising!)
If you would like a job done, why not ask one of your friendly MJs to do it for you. Quality work at affordable prices:-

‘Active Accountants’ – Steve Ollis - 01684-891301
‘JPN Electrical’ - Jon Newey - Phone 01684-562050 & 07773-424410
‘Aldine Print’ - Paul Bullman - Phone 01684-562786
’backpackinglight.co.uk’ - Bob Cartwright - Phone 01684-575435
‘GK Gardening Services’ (& DIY) - Gary Kimber - Phone 01886-833426
Also....
Toys – ‘The little Shop of Wonders’ (Ledbury) – Duncan & Jayne Cresswell Phone 01531-632206

If you would like a mention here, please send me the details.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 29/7 MJ’s Mad Mile – Castlemorton
Wed 29/7 The Marlbank or possibly Village Hall Welland
Sun 2/8 Tenbury 10K
Wed 5/8 Three Kings – Hanley Castle. A handicap race for those who would like to take part plus the normal
Wednesday night run for those that don’t
Wed 5/8 Bugatti 10K
Sat 8/8 Chris’s House-Warming Do
Fri 21/8 Paella Party – Tan House lane
Mon 31/8 MJ’s Pubathon
Sun 6/9 Red Knees Day – West of England Quarry car park 1pm
Sun 6/9 Worcester Half Marathon – Top Barn, Holt 11pm
Sat 10/10 Beacon Race
Fri 16/10 Karaoke & Pizza Party (TBC)
Fri 13/11 Cocktail Party – West Malvern Road

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

We missed a few reports here as Chris was "off the air" whilst moving house

Chris's Blog from 07 June 2009

Fellow Athletes,

Fell Running Weekend anyone?
From Richard Love - Anyone interested in a fell running weekend in Brecon July 18/19? The two races are; Pen Y Fan a 3.5 mile tiddler with a mere 1,930 feet of ascent <http://www.breconfans.org.uk/PenYFanRace.htm> and Fan Y Big (titter yee not) a longer 10+ miles with 2,200 feet ascent <http://www.breconfans.org.uk/FanYBigRace.htm>. Camping is more or less free (I think the farmer appreciates a donation), race enry is a whacking £8 for combined entry or. If you are interested let me know Richard Love <dainty.love@btinternet.com>

Track Running Session
Well if Fell Running isn’t your thing, fear not. As if to prove we try to cater for everyone, here’s something from the other end of the running spectrum.
Phil Jackson is going to do a track session down at the College track at about 4.30 pm on Friday. I’m sure he would love to see you there.

Next Wednesday
Meet at Old Bush Inn – Callow End. Please drive through the pub car park and park in the field at the top which will be opened for us. Then please try and stay for a drink afterwards.

Race Reports
Acorn’s Malvern Half Marathon

Sheila Jackson - If any of you were running the Acorn Half Marathon today, you would have been surprised to see, a contingent of the Gentle Joggers had also entered the race. We have been putting in some extra training under the tutelage of our leader and guru - Jenny. By the way, at mile 6 today I decided that we should name ourselves the "JENtle Joggers" because without Jen we couldn't have done it.
Our group - Jenny, Grouty, Sam, Joe, Jane, Debbie, Carol and Me
Her training methods are simple, we run ten minutes and walk one and each week, we have slowly built up the number of miles we run. Culminating in an eleven mile run in the blistering heat last Sunday so, we knew we could do it.
Today we were nervous, the weather conditions were perfect, but we were half marathon virgins and didn't know quite what to expect. We set out at our normal pace and quite quickly settled down into comfortable running buddies. The first section into Upton was fun and we even picked up a man (Alan) on the way. He kept trying to get away from us but we soon reeled him in and by mile 5 he had given up trying to escape!
We were quite comfortable from Upton to the Rhydd but the Guarlford straight was a long slog. By the time we got to Poolbrook I knew I could do it but my right calf was complaining. As we passed the bottom of Peachfield road and that lovely downhill section comes into view you know you are on the home straight. It is a bit of a shock to see that you have to run to the traffic lights and back but Phil ran it with us and gave us a great boost. As we crossed the finish line (all together in a line) I just couldn't believe I had done it. We weren't aiming for a time, just to finish and we did - I am so proud of us all - but we owe a great vote of thanks to Jenny Field.
Thanks, Sheila

Phil Jackson - What a fantatstic atmosphere at the 3 Counties Showground this morning in spite of the cold and the heavy rain. With so many of us wrapped in bin liners we resembled a collection of refugees rather than highly trained athletes! There was a superb turn out of Joggers and it's at events like this that you see the MJ community at its absolute best. What a Club. I thought the race was, as usual, very well organised and marshalled (apart from the bloke down at Clive's who told Ron it was an 11 am start and that was why he wasn't in position!). Even the rain stopped right on cue and as the race went on it got quite warm, but thankfully the awful head wind which usually blows straight down the length of the Guarlford Road was missing today and the conditions were pretty near ideal. That was probably one of the reasons why there were so many outstanding PBs amongst the Joggers (that and the fact that we are all bloody good runners!) Huge congrats to Ruth Johnstone (1st woman) and Jon Newey (3rd place) but the high point for me was watching the four Genteel Joggers coming up the finishing straight in line abreast, Jenny, Sheila, Jayne and Carol, all Half Marathon virgins. This was a sight to behold and I'm only sorry that there were so few of us around by then to cheer them home. The support form MJs who were not running was great too and thanks are due to Ros, Jules, Lucy and Carl (sorry to anyone I missed) who certainly helped me along the way.
Thanks, Phil

Vikki Sivertsen - Once again a plethora of green and yellow vests dominated the half marathon, and didn’t we do well? Congratulations to Ruth Johnston coming home as first lady and John Newey third man. A whole host of Joggers ran PB’s. A fantastic achievement for Fong, I have never seen anybody more pleased to finish a half marathon! And of course the gentle joggers, led by Jenny, who all proudly came home together – you all have a half marathon PB to beat now! For me I felt the weather was perfect. I also felt that the level of support was particularly good this year from spectators, marshals and other runners. I was more than happy with my run today, knocking almost 2 minutes off last year’s time - thanks to Stuart Brown for being my unofficial pacer - couldn’t quite pip you at the end though Stu! I really enjoyed this one today; it was also great to see so many families getting involved. (my son earned his first running medal for completing the 5K).

Steve Ollis - The race kicked off at 10.30am and before 12.20pm, I had finished it. I HAD BEATEN STEVIE ROODE!!

Jenny Field - I have nothing to add to Sheila Jackson s report. Except for someone who doubted, less then a year ago that she could keep up with us on a 3.5 mile Wednesday evening run, she has excelled herself. She is so determined to succeed. A very good example to us all. Jen

Chris Barker – I sat in my car until 10.25 having a bit of a strop about the wet weather. I pictured myself running this in warm sunshine. Then a miracle happened. It stopped raining. There is a God up there, he’s just hidden behind all those rain clouds. I went from being fed-up to really enjoying the event.
If you want to see how you did, the results are already up on the Acorn’s website www.acornstriplerun.org.uk/ then go to ‘Half Marathon Race Results’ Without going through finisher’s name I can see 40 Malvern Joggers on there. There could be more. Many of our runners managed a PB and some were running there first half marathon, so a PB for them also.
The run along the Guarlford Road doesn’t get any easier though. Was I glad to turn right into Poolbrook Road!
While I’m here, let’s not forget about our runners who did the 5K Spring Run. Well done to them too!

Edinburgh Marathon 31/5/09 by Jerry Greer
I don't run many marathons, but if I say I have entered one that is the day to book the garden party or barbecue, because it is bound to be hot ! The last marathon I ran was London in 2003, which was a very hot April day. I got sun burnt, dehydrated and generally had a miserable time. So when I saw the forecast for Edinburgh I feared the worst - 18-20 degrees at 9.00 am rising to the mid 20's. Fortunately the similarities ended there, the months of training paid off and I had a really good run with a time of 3hours 23 minutes and 56 s, beating my previous best time (set more than 10 years ago) by 39 seconds. The organisation of the race left a bit to be desired, there is no shade on the route and the water stations were a bit sparse - every 4-5 miles. This problem was made much worse by some local toerags who made off with a complete drinks station - 3 pallets of water & a pallet of gels in the early hours of Sunday morning. The end of race was also a bit chaotic - no-one seemed to know where the meeting point was. When I eventually found it, it was in completely the opposite direction to the transport away from the event - the result was total congestion as hundreds of people and cars were attempting to go both ways up a fairly narrow street . Hopefully the organisers will get this right for next year. Best wishes, Jerry
Thanks, Jerry
Kareen Mann also did the Edinburgh Marathon. As she says...... Just a wee note to let you know I finished the
Edinburgh marathon in a time of 3.55.34, 2,012th out of 12,000, It was nice and warm.

Aldridge 10K 7/6/09 by Julie Caseley
Like everyone else, I woke up to torrential rain this morning. Not detered, we set off for Aldridge at 8.40 am for a 10.30 start. Driving down the motorway was a bit tricky but needless to say it was still raining when we got to Aldridge and it didn't stop for the whole race.
It was lovely to have little Ellie Simmonds start the race. The roads were a bit splashy but the marshalls were as cheerful as ever and the organisation superb. As always, I took a change of clothing which came in even more handy this time, as did the towel. The prize presentation seemed to take forever especially since I was desperate to get away to do the Warndon 10 km!! Anyway, it finally happened at 12.45 and I was thrilled to be awarded the 2nd female vet prize. I finished in a time of 50:20 which I was pleased with under the circumstances.
Then, after a quick repair to the window wiper, it was a dash back down the motorway (when we eventually found it) to Warndon arriving 5 mins before the start of the race!! Regards, Julie
Thanks, Julie

Warndon 5 & 10K 7/6/09 by Julie Caseley
One of the advantages of arriving 5 mins before the start of a race, is that there are no queues for the toilets. As regards nervous tension, however, it's not to be recommended!! Thankfully, the 4 boys from Malvern Joggers had got their act together and submitted a 5 km team. Unfortunately, there was only Mark Cusack and myself doing the
10 km so we were a member short! Having said that, the team from Black Pear Joggers who won the 10 km team prize looked pretty good. By this time the rain had stopped and we were all of a sudden running in ideal conditions. I was quite grateful to be only doing 2 laps this year but by time I'd finished the first lap, I wished I was finishing with Jim Apps, Nick Hitchings and Peter Wilson. However, I had a couple of Black Pear Jogger ladies in my sights which gave me the incentive to pick up the pace and focus which made the second lap appear not quite so long. There's nothing like being consistent - I finished in the same time as the Aldridge 10 km (50:20) and also maaged to come in
front of the 2 BP ladies! Well done to Nick Hitchings who came 3rd in the 5 km event and to Jim, Nick and Peter for winning the 5 km team event. Regards, Julie
Thanks again Julie

The Malvern Joggers 10K
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit!) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. Volunteers required . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Mon 8/6 Westonbirt 10K – Glos
Wed 10/6 Old Bush – Callow End
Sat 13/6 Stourbridge Stumble
Sun 14/6 Wye Valley 10K – Hereford
Tue 16/6 Ann Summers Hash
Wed 17/6 Malvern Joggers 10K
Sat 20/6 Malvern Midsummer Marathon
Sun 28/6 Timberhonger 10K – Bromsgrove
Sat 4/7 B’ham & Black Country Half Marathon
Wed 8/7 MJs Annual BBQ
Sun 12/7 Wyre Forest Half Marathon
Mon 13/7 Frampton 10K – Glos
Sat 18/7 Devil’s Chimney Chase – Cheltenham
Sun 19/7 Rubery Rumble
Wed 29/7 MJ’s Mad Mile - Castlemorton

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 31 May 2009

Fellow Athletes,

MESSAGE FOR ALL GENTLE JOGGERS from Jenny
Just to let you all know that Geoff and I are away on Wednesdays 17th and 24th June.
As the 17th is the day of the Malvern Joggers Race there will be NO GENTLE JOGGERS RUN that evening.
Some of you may want to have a go at the race but if not PLEASE use your free evening to help with the race.
It will be great fun and will enable more of the faster runners to take part in the race!
Please let the organisers know if you can help out ASAP. Thanks JENNY

THE JOGGEROO'S!!! ( MJs Lawn Mower Racing Team) by Clare Hill
Well team Joggeroo's which consisted of Paul Hill (Team Captain & Chief Mechanic), Stephen Roode, Peter Cowling (Whizz Kid) & myself, Clare Hill set off for our first race of the Lawn Mower Racing Season fully equipped with race gear, fuel and our super shining Green & Yellow mean machine!
Our first race of the year was held at The Masons Arms in Wichenford and wow, what an event. It was organised superbly, with beer & food oh yea and a track. Pete, Steve & I were probably more nervous than most which showed when we started to walk the track and check out the racing lines, which no other team did, so they knew we meant business, well we thought we'd try and sum up where some of the pot holes were anyway, rather than wait for the surprise of being thrown out of the seat when whizzing wound.
The aim of the event is to do as many laps as possible in 2hours 40 mins, teams must consist of 2 - 6 people with as many change overs as you wish.
The racing started with an hours practice at your own leisure. We sent Paul off first so if there was any problems he could iron them out or at least warn us before we got out there. Pete followed next and showed us how it should be done by literally speeding round the track and enjoying it far too much, then Roodey hopped on for his stint and getting him to get off was tough as he just continued on laughing and joking and at times patting the mean machine on the bonnet!!! I was feeling a little nervous now as I didn't want to let "The Lads" down but on I went anyway and OMG I LOVED IT!!! I seemed to turn into some girl racer when behind the wheel and tried not to let the pot holes, which at times threw me out of the seat, put me off. So much for walking the track.
Once the hour is up you have to make a decision about who is going to do your qualifying lap, which is a rolling start. You have to do 1 lap as fast as you can to decide where you would start on the grid. We had no decision to make really, Peter had to be the one. Off he set and he didn't dissapoint, he qualified 15 out of 20.
A short break followed before the real endurance test. We had it all worked out, Pete would go first to get us up and running, followed by Roodey, myself then Paul. We planned on doing 5 laps each and a little more if we were still feeling ok, A thumbs up when you passed the pits was the indication that you would do 1 more lap before changing over.
Pete did well getting us off to a good start and with a few mowers spinning off and smoking within a few laps put us in good stead. Our change overs were formulae one style, where we re-fueled and changed driver in a F1 style of 31 seconds flat, we were the envy of the pits I'm sure!!
At the one hour point, albeit starting to get a little tired and achey with bruises in places already showing up, we were lying in 4th place and no mechanical problems, the Mean Machine was doing us proud (well Paul had put in numerous hours of work including 12 hours on Saturday in the beautiful sunshine). A few mowers had retired already leaving the track a little more open but a lot more rutted and bumpy and starting to get a little dusty. The corners were becoming slippy, which showed when team Shagaroo Princesses completely missed a corner and ended up in a 6ft ditch of nettles, OW! However, not to be out done, 5 laps later Paul decided to take the corner rather sharp and ended up with our Mean Machine on it's side, but no fear he sorted himself out as we were all busy sipping beer, sorry Paul.
By the time we got to the last half an hour only 13 mowers were still going and yes we were one of them. The atmosphere in the pub garden, viewing area and pits was fantastic and everyone was having a great day and enjoying the thrill of the racing (this may have been down to alcohol or Mower exhaust fumes in the air though).
Team Joggeroo's finished the whole endurance and I'm pleased to say I was one on the mower and took the chequered flag and finished in a very respectable 7th out of 20 starters. We had a brilliant day although a little battered and 2 pairs of ripped trousers but Paul is already ordering parts to make us quicker and planning more padding for Pete and I!!!
Please feel free to come and watch our next race, it's a good family day out, and the support would be good. 27th June, The New Inn, Clifton on Teme from 2pm onwards.
Go Joggeroo's Go!!!

Power Walk Training
Clare again...... Well it was a beautiful sunny bank holiday weekend and while Paul was playing, modifying and tweeking the Joggeroo's mower I set off at 2pm with Mo for our longest power walk yet. Typical it had to be the hottest day of the year so far and peak time!!
We did a round trip of Malvern Link, Leigh Sinton, Rushwick, St Johns, Worcester City Centre, Whittington and the long drag of the A449 back to Malvern. This walk proved a little more difficult and we put this down to the heat, but decided that at 12pm in Edinburgh on June the 20th we won't have this problem. However, it was undulating in places but the view of the Malvern's from Whittington kept us going, as did the constant, beeping and cheering (and some perverse comments) from cars whizzing by. This was to be expected as were both sporting our Moonwalk T-shirts which are white with a very pink bra on the front!!
We did run out of water with 6 miles to go but didn't let this deter us as we knew 19 miles was our goal for the day. We started off very quickly and completed the first 5 miles in 1hr 3 mins, we decided to slow this down to a more reasonable pace and finished 19 miles in 4hrs 27 mins, giving us an average pace of 14.04 min miles.
We have now received our bra's which we will be decorating for the actual walk on the night and with under 4 weeks to go we are getting a little excited but are well on the way with the training. Our next long walk of 22 miles will be our last but with a few quicker walks speed training and hill reps in between. We have now booked our flight tickets to Glasgow as this is where we will be residing and more importantly Mo has booked us in to a Spa for the Sunday afternoon for a well deserved rub down.
We are struggling with our fundraising so please visit our web page and help us out. We have a relatively low target and would love to reach it before the event. Your support, as always, would be much appreciated on a long cold night when we are getting tired but need to stay focused. www.justgiving.com/mo-clare
If anyone has any good ideas a walking route for our 22miler (preferably with footpaths), please let me know.
Thanks for reading!
Clare xx

Roodie’s Things To Do List
From Steve Roode.......
Here are a few events that the Joggers may be interested in
I plan to do the Cloud Cuckoo 5 this Wednesday - another chance to advertise the Malvern 10k. anyone who fancies it let me know.
Hash at the Ramblers cricket club this Tuesday - Regency road
Tuesday 16th June "Ann Summers Hash" come suitably dressed from the Express Inn Malvern, laid on by Pete Cowling and myself
Saturday 20th June Malvern Midsummer Marathon - I plan to join Jacko and Vickster on this one - plenty of cake along the way - the more the merrier!
Mower racing the following weekend from the New Inn at Clifton - more details to follow
See you there

Edinburgh Marathon
Kareen Mann has been in touch to let me know how she got on......
Just a wee note to let you know I finished the
Edinburgh marathon in a time of 3.55.34, 2,012th out of 12,000, It was nice and warm.

Next Wednesday
Meet at Hanley Castle High School near the Three Kings pub. Please try and stay for a drink afterwards.

Sodbury Slog 2009
It sounds like our Paul newman would like you to join him at one of his favourite races. I wonder he’ll be wearing this year!
Subject: Sodbury Slog its on!!!!! entries online now!!
The Easy Runner Sodbury Slog is quite simply not for the faint-hearted! Forget roads - they're for wimps - this is a lung-busting, trainer-ruining, hill-climbing, multi-terrain challenge held over and through some of South Gloucestershire's most stunning countryside.
Attracting around 1300 runners annually the route uses the same paths, fields, ditches and mudbaths since it's original inception in 1990. The race always coincides with Remembrance Sunday and is preceded by a blessing, a two minute silence and playing of the Last Post, which sets the scene for a memorable day.
http://www.facebook.com/l/;www.sodburyslog.co.uk voted 5th best race in the country last year and 2nd the year before!

Great South Run – Kidney Research
I found this one in my inbox last week for everyone’s attention......
My name may have a familiar ring to it – I’m one of the organisers of the Blakedown Bolt 10km. However, I’m contacting you with a different hat on right now – my day job is with Kidney Research UK, as a community fundraiser for the greater West Midlands area.
One of the things I do is support people who want to enter events on behalf of our charity, and I’m writing now with particular reference to the BUPA Great South Run, on Sunday 25th October.
It’s Britain’s biggest 10 mile race, and as you may already know, the open ballot closed some time ago for this prestigious event, BUT you can still enter if you do it through Kidney Research UK, as we have a limited number of guaranteed places.
We ask our runners to pledge to raise a minimum of £175 for this event. The cause is a great one – because currently the lives of more than three million people in the UK are threatened by chronic kidney disease. We offer excellent support to our runners, including advice on raising sponsorship, and special post-race hospitality.
I’m attaching a pdf poster for the event – would you be kind enough to electronically distribute this amongst the members of your club, and/or print it off and/or put it on the notice board?
If any of your members would like to contact me directly, I’d be happy to help – my details are below
Lesley Brown, Community Fundraising Manager, Kidney Research UK, T: 01562 517572, M:07775 440948

Stroud AC Races
Stroud AC have listed our race in their Race Diary and are asking us to return the favour, so here goes......
In return, any chance that you can advertise some of our events. The Beer Race has been and Frampton is full, but the others are open and we are taking bookings. If you would like us to advertise any other events, let me know. Rich Crampton - Stroud & District AC

Race Reports
Magic Roundabout 10K, 31/5/09 by Julie Caseley
It was quite a hike to this race this morning at Hay-on-Wye (1 hr 15 mins) but well worth it. We were directed up a single track road from the main road for approx. 1.5 miles before entering a farmers field which was the race car park. Then it was a good 15 min. walk to base camp (aka race HQ) which consisted of an army tent to change a leave
bags. As runners were entering and leaving the tent to collect bags, I thought better of getting changed in there!! Then there was another 650m climb uphill to the summit (aka the Roundabout) which was a round stone wall encasing a coppice wood. The view from here was fantastic.
The race organisers were extremely helpful and one lady was very helpful with her advice, especially letting me know to save something for the last 2 km. The starter mentioned the arrows on the course pointing runners in the right direction and said there were more than at the Battle of Hastings! He was right - no danger of getting lost on
what I would describe as a mini fell race.
The race got under way at 11 am and the first 2 or 3 km was predominately downhill but the undulations soon started and you were no sooner going down when there was an uphill section. Sheep seemed to appear from nowhere, hurtling downhill from the right, running across the path in front of runners then disappearing downhill to the left.
This happened twice so we were lucky not to have a sheep vs. man incident. There was a bit of a stream crossing and depending on how cautious you wanted to be, depended on how wet you got. The hills towards the end were relentless but the views and the beautiful weather made it all worthwhile. Also the downhill finish was something
everyone was looking forward to.
A race t-shirt was given to all finishers - I was even in time to get a small!! There was also a canicross event - how I longed to be pulled up some of those hills by a couple of huskies harnessed to me! It was lovely to see Richard Walsh there too and he did himself proud as well as Worcester AC and Malvern Joggers by finihsing in the top 10. I
finished in a time of 57:22, so I was pleased to finish in under an hour considering the undulations and the heat.
Thanks, Julie

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 3/6 Three Kings pub – Hanley cCstle
Thu 4/6 Hereford Leisure Centre 5K Series – Race 1
Sun 7/6 Malvern Half Marathon
Mon 8/6 Westonbirt 10K – Glos
Sat 13/6 Stourbridge Stumble
Sun 14/6 Wye Valley 10K - Hereford
Wed 17/6 Malvern Joggers 10K
Sat 20/6 Malvern Midsummer Marathon
Sun 28/6 Timberhonger 10K – Bromsgrove
Sat 4/7 B’ham & Black Country Half Marathon
Wed 8/7 MJs Annual BBQ
Sun 12/7 Wyre Forest Half Marathon
Mon 13/7 Frampton 10K – Glos
Sat 18/7 Devil’s Chimney Chase – Cheltenham
Sun 19/7 Rubery Rumble
Wed 29/7 MJ’s Mad Mile - Castlemorton

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 24 May 2009

Fellow Athletes,

MJ Summer BBQ
Our MJ Summer BBQ will be on Wednesday 8th July after or usual run. Andrew Gallagher has kindly volunteered to host it in his garden at 4 Christ Church Road, Malvern. As usual, everyone welcome. More details will follow later.

Next Wednesday
British Camp/Malvern Hills Hotel. See you there, usual time

Race Reports
Sorry about the late appearance of Sarah’s report which she sent to me the day after the race.
Crowle 10K 2009 by Sarah Grout
Virgin on the Ridiculous – A Race Report from a Novice
I have enjoyed reading the race reports of all you experienced runners, all thoroughly inspirational and enviable. Oh, how I aspire to be like you! So I thought I’d put in a word or two on behalf of the beginners out there who, like me, come creeping out of our dark holes, blinking in the sunshine and feeling our way through the labyrinth of Malvern’s glorious running routes with unsteady webbed feet.
Those same webbed feet embarked on their first ever event on Sunday in the Crowle 10k. How nervous was I? Stupidly so. Daft, I know, but actually – it’s worth mentioning because I overcame that ‘state’ (as my husband calls it) thanks to the encouragement of my fellow runners. I particularly want to thank MJs Jacquie and Lynsey for their support on the day, they seemed to understand what reassurance was needed. Sweet.
I spent the first 9 + minutes being swept along on a wave – at my age that’s quite a claim to make..... and so before I knew it I’d run a mile. But I knew, with my little legs which have had a tougher year than most legs, that I had to settle into a much more sedate pace. I wouldn’t want to wear them down through overdoing it.
All the way around I managed to keep to a reasonably steady pace but I was constantly being overtaken. Just after half way, I convinced myself that I was probably last and I was aware of a bike behind me. Oh flip, I thought, someone has to come last, and it may as well be me. It’s the taking part that counts after all. The route had doubled back ahead of me and I spent a glorious 5 minutes of high-fives and clapping at fellow MJs as they raced ahead of me in the opposite direction, always finding a smile in the midst of their grim and focussed determination.
But as I doubled back on the route myself, I found that I was not last after all. What a sweet bonus that was.
The second half of the event found me chatting to poor like-minded souls who were in search of a distraction to help pass the time. As I was nearing the final incline I was chatting to a lovely lass who had a supporter join us to give her a boost. I suggested they go on ahead as they were clearly more energetic. They wouldn’t hear of it at all and told me I was running up that bl***y hill if it killed me. So I did just as I was told and along the way heard the call of ‘GROUTY!!!!’. So, you see, I had no choice but to keep going, there were spectators to please and then the MJ reception committee were there at the gate to the field, and then my kids ran around the fence of the final lap with me, and before I knew it – I’d completed my first 10K. Sweet feeling.
Everyone has a personal best to find, even people with short legs. And I feel like I found my PB. Chris Barker emailed me later with the joyous news that I came 428th out of 470 in a time of 1h:6m:50s. He told me “42 people couldn't run as fast as you! “. Sweet.
Oh – and in case you were wondering - even though the Crowle results had me down as a Black Pear I am in fact now, thanks to the warm welcome of the Malvern Joggers, green and yellow to my very core. Sweet.
Crowle Kids One Mile Run
For the Malvern Joggers of the future you may be interested to know that my children ran in the very well-organised 1mile race and absolutely loved it. My son, aged 9, the glory-seeker, came third overall with a time of 6 mins 24 secs, and my daughter, aged 11, simply sought the pleasure of taking part and is still displaying signs of utmost pride. But actually, let’s face it - the goodie bags were fab, weren’t they?! I wish I’d won a wobbly red clock.
Thanks, Sarah

Hereford Half Marathon, 17/5/09 by Chris Barker
Not a lot of MJs in this one, 4 in fact, but there again there never is as it’s follows Tewkesbury and Crowle but with the Acorn’s Malvern Half fast approaching it’s a decent bit of ‘match practise’ in preparation for the local one.
Driving over to Hereford I thought ‘don’t fancy this much’ as the rain hammered down for the entire journey. I’ll be like a drowned rat waiting for the start. It was still raining when I got there but then a miracle as some blue sky appeared. First and foremost, dish out as many MJs race entry forms as possible. With 461 runners taking part, that’s a lot of cars but we managed to get round half of them before it was time to line up for the start.
Off we went leaving the Leisure centre and the Racecourse accompanied by some sunshine! On a course of many undulations, which take you through Burghill and then Tillington. These places are of course the home of the Crocodile 8. The wooded hill which is the feature of the race was clearly visable and looked very imposing. Then it was on to Credenhill and back towards Hereford where we entered the racecourse and ran the last 0.25 miles on some back chips which is the path the horses take to get to the start of their race. That’s fine if you’ve got a good pair of fetlocks but I found this very difficult to run on but will use it as an excuse for the lack of a finishing sprint.
Our first finisher was the dubious Walshy in 13th and 1.23.19 followed by Peter Wilson who was 64th in 1.33.33. I paced Maria Liverio round in her first half marathon. We got to the finishing straight, where she said thanks and cheerio and beat me by 2 seconds to finish in 1.47.55. All 4 MJs finished comfortably in the top half of the results sheet.
There was also a Half Marathon relay race which consisted of 13 teams of 4 runners. Looking at their finishing times, the last MJ to finish (i.e. me) would have beaten 11 of those teams.

Crocodile 8, 24/5/09 by Phil Jackson
This is the third time in three years I've done this race and the previous two years it has absolutely poured down with rain. Today couldn't have been a bigger contrast with hot, sunny weather and the danger of dehydration rather than drowning. It seemed much harder this year; further to get to the steps, the steps themselves being higher, longer and more of them, the run through the woods, although lovely, seemed to undulate more and the final run-in along the road seemed never ending. Perhaps it's just me getting older. Because the weather has been fine there was little of the usual mudbath along the path through the woods until the track started going down and then we encountered deep, fierce, shoe-sucking mud on the steep descent. Indeed, so bad was it that Graham Cramp actually lost his shoe at one point and even though that stopped him breathing down my neck for a while (I had been totally unaware that the heavy breather right on my heels for miles through the woods had been Graham; he'd even tried to disguise his voice so I wouldn't realise!) he still beat me. Nick Hitchings was the first Jogger home (Richard Walsh was in front of him but he's really Worcester AC), followed by Richard Love. Stuart Brown and Graham had a good battle with Stuart just in front at the finish. I was quite close behind them and then it was Julie Marshall, Lisa Dainty and Lucy Prosser. I hope I haven't forgotten anybody. Then it was off to the pub for a pint or two and pork baps from the barbie! A superb way to spend a glorious summer afternoon. Phil
Thanks, Phil

Ginny’s better late than never Tewksbury half race report
After seeing Jayne's amazing improvement in race times during her marathon training I was wondering if any of her speed had rubbed off on me, especially as I had been doing the vast majority of the training with her. I decided that I would love to run a 1/2 marathon in under 2 hours. This gave Jayne a new focus,, to whip me into shape, as a thank you for training alongside her! ( I didn't have the heart to tell her that I would have settled for a drink instead) A few minutes after confessing my new desire to her, a training programme arrived in my inbox . Over the next few weeks training was going well, so I came up with a cunning plan, I would secretly enter the Tewks 1/2 and see how well I could do. However I got quite excited about my idea and found I couldn't keep it a secret especially when asked out right "Ginny are you doing Tewksbury?". Once the cat was let out of the bag trusty LWC Jude, Viv, Lynne and Nic decided to join me. So last Sunday we arrived in Tewksbury ready to do our best.for those of you who know me and my adversion to races I was very focused and had even worked out what times I needed to do at the various miles to get under the 2 hours. Anyway to cut a long story short I finished the race in 1:54:33 20 seconds behind Lynne (who knocked over 15 mins off her Acorns time) and a full 11 minutes quicker than my PB. ,The rest of the LWC finished well with V,iv completing her 1st 1/2 marathon. Any way the moral of this rather long winded story is that speed training really does work if you want to run faster, as demonstrated by Jayne, Lynne and myself. It is not easy and at times made me want to puke and collapse at the roadside, but now when I think I am running a slow pace I am actually doing 9 min miles.
Ginny
P.S. I wrote this report ages ago and was really pissed off when I pushed the wrong knob (story of my life) and sent it into cyber space. However a few days ago it miraculously appeared in my save as draft box .so here you are !!
Thanks, Ginny

Dymock Half Marathon, 24/5/09 by Chris Barker
Every year this clashes with the Crocodile 8 which the one I usually do. This year I fancied a change so I went to Dymock. Yes, I did think about doing both, but not for long! The only other time I did Dymock was in 2001 and was somewhat offput by cars coming up behind me and passing rather close. That day the field was only 67 strong today there may have been something like 200.
The start of the race is not at race HQ which came as a surprise to me although if I’d have read the notes on the website.... anyway, you are a taken to the start by bus. The organisers probably expected to get everyone to the start with 2 coaches journeys but with the sunshine possibly increasing the field 4 journeys were necessary which meant a delayed start. Not that anyone minded as we spent the time chilling-out and chatting in the sunshine.
Everyone’s seen a starting gun. I’m told last year they got the race underway with a shotgun. This year they went one better. I saw someone towing a cannon up the road to the start. It wasn’t a big cannon but it made a big noise. Ask anyone who was there! Shades of AC/DC, that’s the band not me, and their track ‘For those about to rock’
The cars still passed by rather close but there’s safety in numbers so this time it didn’t seem so bad. 5 MJs took part, the finishing order being Jon Newey, Mark Cusack with a fine 1.34, Vikki Siv 1.45, myself 1.46 and Julie Caseley 1.54 Around mile 10 I experienced the excitement of overtaking The Vikksen or if the truth be told I sneaked past her at a water station. I then ran as fast as my little legs, the male equivalent of Grouty’s, would carry me. I managed to keep this up for a mile or so until I hit some rising ground and then the rest, as they say, is history as The Vikksen, claiming she’s finally got her legs working again after the LM, went sailing by.
Now, I think I know a fair bit about running but anyone got a theory on this one. Today it was rather warm. Why is it that some people are affect by the heat and others not. Here’s a case history, from the last 2 Sunday’s. A week ago at Hereford I ran 1.47 and a mate of mine from another local club beat me by 1 second. Today I did 1.46 and he did 1.54 and blamed the heat!
P.S. I still had to sit in the shade straight afterwards!

Malvern Joggers Walking Group, 24/5/09 by Jenny Field
Sunday morning 13 of us , no sorry a dog made 14, walked 10 miles mainly on the Worcester Way. We set off from the Talbot at Knightwick and walked up to and along the ridge between Knightwick and Lulsley.
We then had to alter the route as someone ie. me had shorts on and didn't want to go down a rather overgrown nettley path but Geoff consulted the map and we made our way on past Suckley dropping down to the KNapp and Papermills Nature Reserve. After a short coffee break we went through Alfrick down to the river at Lulsley Court and back to the Talbot for a good lunch. It was a perfect day for walking, the views were beautiful and the company excellent. Looking forward to the next one. Jenny

Run Reports
Sunday morning, 24/5/09 by Ginny Sharp
I was joined this lovely sunny morning by Lyn, Fong, Jude, Viv. Stu, Sam, Dave, Grouty, Roodie for the second week in a row! (not sure what he likes the best ,the ladies or the chat!) and Ken by the skin of his teeth, obviously late due to having to remove his sweatshirt because of the heat. We headed off towards The Old Hills on one of our fav runs. However once I had led everyone up Horror Hill ( I now know why they make me go first. so they can walk when I am not looking!) I decided to go a different way back. We set off up the long drive that leads towards Madresfield Court, fab view with the hills in the background. as we were approaching the house I deciced to hang a left into some woods. Unfortunately we just ended up running in a circle around a pheasant enclosure, some members were so busy chatting that it took them a while to notice we ended up back where we started. Any way we spotted the footpath we should have been on and will have to try that out on another day On our way back we met Kareen on her last run before Edinburugh marathon ( good luck to her) then Dave managed to fall over, he likes to throw himself on the floor from time to time. But be prepared Stu was there with his first aid kit and soon patched him up. Our return to Morrisons saw us covering 61/2 miles. with Jude. Fong, Dave and myself running home for a few extra miles. Thanks to everyone for making an enjoyable run. Ginny
Thanks, Ginny

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 27/5 British Camp / Malvern Hills Hotel
Sun 31/5 Magic Roundabout 10K – Hay-on-Wye
Thu 4/6 Hereford Leisure Centre 5K Series – Race 1
Sun 7/6 Malvern Half Marathon
Mon 8/6 Westonbirt 10K – Glos
Sat 13/6 Stourbridge Stumble
Sun 14/6 Wye Valley 10K - Hereford
Wed 17/6 Malvern Joggers 10K
Sat 20/6 Malvern Midsummer Marathon
Sun 28/6 Timberhonger 10K – Bromsgrove
Sat 4/7 B’ham & Black Country Half Marathon
Wed 8/7 MJs Annual BBQ
Sun 12/7 Wyre Forest Half Marathon
Mon 13/7 Frampton 10K – Glos
Sat 18/7 Devil’s Chimney Chase – Cheltenham
Sun 19/7 Rubery Rumble
Wed 29/7 MJ’s Mad Mile - Castlemorton

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 17 May 2009

Fellow Athletes,

Next Wednesday
A message from Carl Flint of our Race Committee......
We are attempting a bit of a dress rehersal this wednesday at welland for our first MJ's race next month.
We would like a good sized group to run round the course. Andy Milton will have a number of his key marshals in place before-hand and therefore we would like feedback from the joggers running round as to any issues.
Crampy will be carrying the finish timing and will organise this end of the race and again we would like some feedback after the event from the joggers.
I guess we will be starting a little later at 7.15 ish but that is dependant on you moving the team to the starting field and between us describing what we are doing to the joggers
I have attached a risk assessment for you to scan through and come back to me with any issues

From our Facebook page....
This Wednesday at our usual Pheasant meeting place in Welland at 7.00, we will be having a dress rehersal for our 10k event will be looking to run the course as a race to iron out any potential flaws before the big day! So can we have as many runners as possible! Plus, all the marshals that have offered their services, we need you guys to man your stations.!

From Andy Milton......
To all Marshal volunteers ideally we need to be at the Welland village hall for 1815 hrs on Wednesday so we can get stationed before the joggers start.
We are also looking for 2 out of these Marshals to control part of the route and place the others which will require using their car. Could any willing volunteers either e mail Andy .. themiltons4@hotmail.com or phone 07962 230885 to confirm details.

The Edinburgh Moonwalk
From Clare Hill - Hi all, well now all our London Marathon heroes are back safe & sound and with some fantastic times I would like to call on you all for some support with my latest challenge.
I, along with a fellow cub scout leader Maureen, will be partaking in the Edinburgh Moon Walk on June 20th 2009. We were both, yet again, rejected in the London Marathon Ballot so decided to do something a LITTLE different instead.
For those of you who are unfamiliar with this event it goes a little like this:
You POWER WALK a Full 26.2 marathon during the night, starting at 12.00am. Oh yea and by the way, you are only allowed to wear a bra on your top half, this goes for the men as well. The bra is supplied to you and you are expected to decorate it yourself however you please with a little imagination. Maureen and I have decided to make ours "stand out" by adding lights to them with a small battery pack.
We are doing this in aid of Breast Cancer, which Maureen has had very close dealings with throughout her family history, so this is close to her heart and therefore we are hoping to raise some good amounts and but require your support to help us to achieve this.
We are well on our way with the training, having completed a 16.5 mile power walk last weekend in 3 hrs 40 mins, giving us an average pace 13.29 min miles. With this in mind we are looking like we can positively complete the event in our hoped time of 6 1/2 hours.
Now please do not under estimate Power Walking, I've been running for 4 years now and thought this would be a doddle, how wrong was I?! Granted it isn't quite as exhausting as running, however it does find some muscles in your body that you didn't know existed, leaving you a little achey in places you would never imagine the day / days after!! Also, for some strange reason it always attracts some peculiar looks, horn beeping and shouting and jeering by passers by and white van men seem to be the worst, it must be all in the swaying of the hips!
We have added a little incentive for helping us to reach our initial target of £500 by promising to post some photos on our fundraising web page of us sporting the bra's, the sooner we smash this target the quicker the pictures will appear on there! www.justgiving.com/mo-clare
Thanks for reading everyone and happy running....or power walking!
Clare

Malvern by Moonlight – Marshalls Required
From Mike Bourne of MSJ
We are holding a Macmillan Cancer Research Event at the Sports Centre and on the hills on Saturday the 3rd of October called Malvern by Moonlight. It is a female only event that needs a number of marshals on the hill with good local knowledge. Registration is at the sports centre at 7.00pm with a warm-up to be held at the sports centre and then participants will be bussed up to the hill start point at 8.00pm. Depending on how many ladies register we hope to get them up onto the hills by 9.00pm and the last ladies finishing approx 1.00-1.30 am
The idea is that mini busses take the walkers from the sports centre to the Black Hill car park. They then begin their walk up Pinnacle Hill, Jubilee Hill, Perseverance Hill, down into the Wyche (where there will be refreshments) up to Summer Hill, Worcestershire Beacon, Sugarloaf Hill round Table Hill and North Hill into the North Hill Quarry car park. Then we have a very short bus ride back to the Sports Centre.
We do not have much more information at the moment but I wondered if any Malvern Joggers may be interested in Marshalling to help raise money for cancer research. We are expecting 500 + entrants. If anyone is interested then please drop me an email.
Many Thanks, Mike Bourne, Sports Centre Manager, MSJ Sports & Fitness Centre, Tel: 01684584638 / 07841670813
sportscentre@malvernstjames.co.uk

Track Running Anyone?
From Phil Jackson - What do you think about this? On Fridays, about 4.30 pm (after lessons) I'm going to go down to the College running track and do what for me passes as speed work. I intend to make this a regular part of my training. If any MJs would like to join me and keep me company they would be most welcome. The advantage of using a track for me is that you set up various programmes and then run them at your own pace so we wouldn't all have to run together.
Contact Phil if you’re interested Philip159@btinternet.com or turn up on the day

Race Reports
Exmoor Trail Run, 9/5/09 by Rich Penny
The Exmoor National Park is one of England's best best secrets, and was home to the final event in the Coastal Trail Series – a 7 event series of 10k, ½ marathon or marathon races run by Endurancelife. This course was a fitting finale and has become a classic event in its own right.
The Exmoor stage takes place in the lesser known western area of the National Park where a trail runners' mecca lies. The course encompasses stiff climbs and descents, open moorland, thickly wooded combes (valleys), historical ruins, dizzying cliffs, exquisitly beautiful rivers and a stretch of coastline that is unsurpassed. According to the Endurancelife team they “are confident that there is no course in Britain that offers such a variety of terrain within such a compact area. This truly is trail running territory at its best”. I agree.
The super sized topology of this course surprises those unfamiliar with the area and it should not be underestimated. There was 1400ft of climbing in the first 4 miles alone and the course was a gruelling test of endurance for someone who has had 12 weeks of minimal sleep and exercise due to the arrival of a baby daughter.
The race was very well administered from the Hunters Inn pub, and the start time of 1030 was thoroughly civilised. The race brief was interrupted, however, by the marathon runners completing their first loop screaming “it’s hideous, don’t do it, I’ve never seen a hill like it” etc etc as they ran through. At 1025 the storm clouds gathered and a wind picked up so I raced back for a long sleeved top, only for blazing sunshine to emerge at 1040 as we were attacking the first serious climb on a goat track to join the coastal path. The field soon settled into a rhythm as we crossed up onto the high moor and after 4 miles hit some technical descents down narrow woody paths. This was not a course for overtaking – not that it was a major concern for me.
At 6 miles we ran back past the Hunters Inn before looping out to the East toward Woody Bay. Here we were running along the cliff top paths and the views across to South Wales and along the cliffs were stunning. The second half was a bit of a blur due to the heat, hills and lack of fitness but I was happy to finish back at the pub in 2hr 01min which put me in 31st place out of 252 runners. On finishing we were given rehydration/energy drinks, t-shirts, event dog tags and the all important meal ticket for a post race chilli.
Endurancelife are a well organised, friendly company who I raced with last year on my Ironman in Norway. On August 29th they are organising the “Classic Crossings” race – 33 miles from Plymouth to Salcombe along the south Devon coastal path, including 3 estuaries that have to be waded/swum according to the time of tide. I am running it in a oner but you can also enter 2 and 4 man relay teams. Email me at richpenny@yahoo.com I anyone fancies an MJs away fixture”
Thanks, Rich

Leukaemia Research Bromsgrove 10k and 5k Run, 17/5/09 by Julie Caseley
With a bit of sunshine in the latter stages of the race and plenty of showers at the beginning, this race got off to a bit of a soggy start at 11 am. It's classed as undulating, but the undulations go on for the first 7 km then there's a rather nice downhill stretch to the finish at Bromsgrove Rugby Club, with an inevitable little undulation at about 9 km. Lovely low key, friendly but competitive race with a 5 km shorter route starting 5 mins after the main race. Even so, some 5 km runners managed to start with the 10 km event - what a shock when the 6 km marker came into view with no end of the race in sight!!
There was a BBQ afterwards as well as massages and the presentation was swift and efficient. Great little race which I finished in 51:05, knocking over 5 mins off my 2005 time and nearly 3 mins off my 2006 time.
Thanks, Julie

London Marathon 2009 by Phil Jackson
Well, everyone has written about their experiences so I thought I would have a go too! I travelled up the day before the marathon with a company recommended by Chris, Weston Running Promotions, who were superb. They organise everything so that you don't have to worry. I had a fantastic room in a very good hotel in Hammersmith and on the Sunday morning they get you to the start by coach which takes all the stress out of getting there by public transport. Jayne has already said everything so well and I agree with her totally. The day itself is just utterly exhilarating. From the packed, friendly and exciting start right through to the bitter end it is all terrific. The crowds are so enthusiastic and supportive, yelling your name (yes, do put your name on your shirt; A Star printers in Hanley will do it very well and cheaply) and encouraging you, offering you sweets, drinks, segments of orange for the whole 26.2 miles. The first 13 miles were the best for me, to just the other side of Tower Bridge. Then you get into the Isle of Dogs and it seemed to take ages to get the curiously named Mudchute. Then it's in and out of the high rise buildings and my sense of direction went as we twisted this way and that way through Docklands. Emerging from Docklands, it began to get tough and I was running beyond my training. By now there were lots of people just walking, runners falling by the wayside and others with the St John's Ambulance men in attendance. In the distance I could see Big Ben looking so far away it might as well have been on the Moon (it was actually just 2 miles). Slowing down significantly with each mile, I was only dimly aware of my surroundings by now and completely missed Jayne flying past me (along with a whole flurry of fit women at this point, may I say). By the Houses of Parliament the crowd was so loud it felt you were running through a wall of noise. I was just awake enough to notice that the Queen was not on the balcony at Buckingham Palace and then it was through the finishing arches and a sense of amazement that I had actually finished, running all the way. It was bliss to go and lie in the park getting my bloody (literally) socks off and having a rest before meeting Ron and Viks and Jayne (not to mention Sheila) at the nearest pub. There are a lot of people who helped me do it. First and foremost, Neill Williamson was responsible for putting me back together every month and for organising my training. Then Viks who put me back on the rails after the car smash threatened to derail the whole thing. Jayne for being a superb role model and inspiration. And everybody who joined me on the long runs (Duncan and Chris who took me on an 18 miler, Steve Roode on the 20 miler; the 23 miles I did on my own is best forgotten!) Would I do it again. Absolutely. I recommend it to everyone! I didn't stop smiling for a week afterwards and the medal stayed on for three days and nights; for school and for a parents' meeting (well, they can't grind you into the carpet if you are wearing an FLM medal!)
Thanks, Phil

Boddington 50K, 17/5/09 by Emma Gooderham
After the dissapointment of missing Crowle last week (daughter was poorly and needed Mum, plus my right leg is still a bit rusty and it would have been a bit silly to go flat out on it anyway- that's what I kept telling myself anyway), I ran the Boddington 50K which is also the English Championships. My aim was to get round in under 3.50, at a nice gentle pace to qualify for the World 50K in Gibralter in October. Last year I did this race in 3.35, but went into it fully fit and the weather was perfect for the race. The weather this year was changeable, but mostly windy with frequent showers that at times were so hard that I could hardly see where I was going. I finished in 3.43.47 with fairly even pacing throughout (7.10 pace on average, last mile in 7.09). This also gave me the title of English Champion and I was awarded an England Athletics gold medal (not real gold unfortunately), along with some nice wine glasses, coasters and table mats. My right leg is still not functioning well, so will need to give it some tlc after some tough races, but hope to bounce back and do some local stuff soon. Emma
Thanks, Emma

Hereford Leisure Centre Series 5K Race 2 of 3, 14/5/09 by Chris Barker
This is a race I reported on 3 weeks ago when I did Race 1. The final race in the series is in another 3 weeks if you would like a go. Having done the first two I reckon I should be given something for doing all three! A pat on the back at least! Not surprisingly, the race was the same as the first one but without the sunshine and this kept the number of competitors down to 56, but at least unlike last time I had the company of 2 other MJs in Nick Hitchings and Dave Gibson.
I suppose the aim would be to run each one faster than the previous one and thereby improving throughout the series. Unfortunately my tired legs got the better of me and I clocked a miserable 22.59, a full 1.20 slower than last time. Dave also claimed a personal worst with 21.18 but at least Nick emerged with some credit finishing 14th in 18.39

Hereford Half Marathon report to follow (next Sunday)

Tewkesbury Sprint Triathlon, 17/5/09 by Alison Winwood
I survived!! As did Mark, finishing his first triathlon.
This was not the event for the organisationally challenged. Registration was at the Rugby Club, as was the finish, but the start and cycle park was at the Cascades swimming pool in town. I was left with the dilemma of where to put the car and how to make sure all the right kit ended up in the right places. As I had no change to pay for parking that made the decision about the car, it stayed at the Rugby Club. It then took me only two attempts to transfer bike, swim gear, run stuff etc through town, I forgot to take my race number the first time. Obviously it chose this time to rain so by the time I was set up everything was wet and I hadn't even got in the pool yet!
The CH&CD made a very welcome appearance just before the start to collect anything that was extra to requirements, including mobile, and saved them from sitting out in the rain for a couple of hours. Having shouted abuse at Mark as he set off on the bike leg I went in for my swim start. My estimated swim time meant that I started 1 hour after the very first competitors and only 30 mins ahead of the last. As the last swimmers are the fastest, and they'd probably finish the whole thing in 58 minutes and I was looking at 1 hr 45, I was genuinely concerned about being the last to finish.
However, the swim went well (7:30). The bike was hard and quite 'undulating' and not assisted by the wind and the rain which started as soon as I left the swimming pool and continued until I'd finished, but done in 60 mins. The run though, I felt, was a triumph (25ish mins) giving me a total time of 1hr 34 (this includes faffing time - doing my hair, putting on make up etc.). This was a 10 minute improvement on my first attempt in Stratford last year (skipping the deep hair conditioning may have helped!!). It was lovely to see the CH&CD at each change over point and there were folks who recognised me as a Malvern Jogger so I got a shout out for that as well.
Training seems to be paying off ready for the big event in the Severn come July - bring on the duck pee and dead rats I say! Alison Winwood
Thanks, Alison

Run Reports
Ladies Who Chat, 17/5/09 by Jayne Ackroyd
Thirteen brave souls joined Ginny and myself for (all or part of) a 14 mile trek round the hills this morning. Unfortunately it seemed that only Bruce and I had read the weather forecast, as some were rather lightly clothed for
the likely conditions! We set off up Hornyold Road (cue snigger from Roodie) in the dry, but it didn't last long. We were soon running round West Malvern in pouring rain and a fierce wind. The good news was that the weather
distracted everyone from blaming me for the steepness of the hill! At the Wyche cutting we took shelter in the bus shelter for 5 mins, whilst the worst of the rain came down. A couple turned back at the Wyche for the 6 mile option, but the majority pressed on towards British Camp as the rain continued. The footpath offered some shelter under the trees from the rain, but was a tad muddy underfoot (my favourite!), but way more pleasant then the road. As we turned to run down British Camp, the conversation took an interesting turn as outfits for Roodie's forthcoming 'Ann Summers' Hash were debated! At the top of Hanley Road Nic, Viv, Lynn, Bruce, Jude and Fong took the straight route back along the Wells Road. Roodie, Jocko, Ginny, Ken, Stuart and myself ran through the golf course and along the footpath under the railway line. Ginny and I agreed that running through Malvern College under the escort of Dr Jackson (despite his bloody nipple), was nowhere near as exciting as going through without permission, but it led us nicely on to Albert Roads North and South and back to Link Top carpark. As this was 11.5 miles, we added an extra loop around link top to make up the fourteen miles.
The sun was even shining by the end! A challenging but pleasant route, some interesting weather conditions and great company. Thanks everyone. X Cheers, Jayne
Thanks, Jayne

Bacon Buttie Run, 16/5/09 by Jonathon Green
Bacon Buttie Run Saturday 07:30 16 May. 6 MJs (Big Steve, Stu Brown, Mark Gent, Andrew Scott, Andy Dickenson and me) plus 2 four legged guests enjoyed a fairly tough 10 miler early on Saturday morning. Particular credit to Mark for turning out after about 3 hours sleep! Our route took us from Abbey Road to Rosebank Gardens, up to the Gold Mine and the Whyche Cutting, along the east side of the hills, up onto the ridge for a couple of tops and then down to the Malvern Hills Hotel. We returned mainly on the west side of the hill, back to the Gold Mine and then down and around to St Anne's Well, across to Happy Valley and then zig-zagged back to Abbey Road for well earned bacon rolls, tea and coffee. A good run, plenty of hills for all and amazingly it didn't rain. Regards, Jonathan Green
Thanks, Jon

Membership
There is one new member to report and that’s Alison Desimone. Welcome Alison.

Forthcoming race – Magic Roundabout 10K
The organisers of this one have been in touch and would like your participation.........
Just a reminder for those that haven't already entered, the Magic Roundabout 10k (Hay-on-Wye) is to be held on Sunday 31st May 2009. (Please note this is a week later than previous years) It really is a lovely off road course and runs at the same time as the final weekend of the Hay Literary Festival.
I have attached an application in PDF
This is the link to our web site (If your club holds any races send me the info and I will put it on our race diary)
http://hayhotfooters.co.uk/magicroundabout.htm
Also new for Sept 6th 2009 is The Hay Hill Raiser. A road race 11.33 miles, starting in Hay, up to Hay Bluff and back down. Challenging but with fantastic views and a great downhill run at the end!
Click here for more info
http://hayhotfooters.co.uk/thehayhillraiser.htm
Hope to see you all there
Happy Running, Jo Lord, Hay Hotfooters Secretary

Darren’s Dash Race 2009 – Another Race Invite
Dear Runner - I am writing to invite you and your club to participate in the Darrens Dash 09. The Darrens Dash is a challenging 8 km fell race on the eastern edge of the Brecon Beacons National Park mid way between Hereford and Abergavenny . The run includes a total of 900ft ascent, undulating running along the Offa’s Dyke path and a swift descent to the Olchon Valley . The finish is at Longtown Outdoor Education Centre which has changing and showering facilities on-site. 95% of the running is off-road on farmland, tracks & paths. The event start and finish are in different locations so minibus transport from the event centre / car park is provided for all competitors.
All finishers in the Darrens Dash will receive a special certificate, goody bag and race T-shirt. The event should be attractive to all the family since there is also a family fun run (The Courthouse Canter) with 1 km, 2 km and 5 km courses and bouncy castle, bran tub etc. A friendly welcome is assured for both events with complimentary tea and cakes for all finishers and a post race BBQ and raffle.
Why not make a weekend of it? As an added attraction this year we are offering overnight accommodation and exciting on-site activities on Sunday at discounted rates. For more information or contact the Bursar on 01873 860225. All proceeds from the weekend will be split between St. Michael's Hospice and the Longtown OEC Bursary Fund.
Entry forms can also be downloaded from the centre website www.longtownoec.co.uk/events . Alternatively, let me know a postal address and I'll send some to you. For information about the facilities and equipment at the Outdoor Centre visit the centre website www.longtownoec.co.uk .
I hope that you will be tempted to join us in June. Please do not hesitate to contact me if you want any more information.
Mike Fawcett mfawcett@northamptonshire.gov.uk / 01873 860225

The Malvern Joggers 10K
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. Volunteers required . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 20/5 Pheasant - Welland
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Mon 25/5 Whitsun Beer Race (Severn AC)
Sun 31/5 Magic Roundabout 10K – Hay-on-Wye
Thu 4/6 Hereford Leisure Centre 5K Series – Race 1
Sun 7/6 Malvern Half Marathon
Mon 8/6 Westonbirt 10K - Glos
Wed 17/6 Malvern Joggers Race
Sat 20/6 Malvern Midsummer Marathon
Sun 12/6 Wyre Forest Half Marathon
Wed 29/7 MJ’s Mad Mile - Castlemorton

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 10 May 2009

Fellow Athletes,

Next Wednesday
Next Wednesday we are meeting at the Old Bush, Callow End. Please drive through the pub car park and park in the field. This will leave the pub car park free for the other customers. If you could stay for a drink in the pub afterwards, it would be appreciated

Jayne ‘s FLM Adventure
FLM 2009 Final Thoughts
It now nearly two weeks after the race, and here are a few final random thoughts, reflections and conclusions from my experiences this year, in no particular order, before I sign off .......
1) Just do it! If you've ever thought, even just for a moment about doing the London marathon one day, then don't hesitate. Its an amazing, indescribable experience - you will not regret it. It really doesn't seem like 4 hrs of running and to have crowds lining every single step of the way is just awesome. You will form a special bond with the people who share the experience with you on the day, and it is something you will be proud of for the rest of your life !
2) Don't be afraid of taking a charity place. If you don't get through the ballot, there are charity places and club places you can also go for. Don't be put off by the thought of fundraising - just start early and use the tools such as JustGiving etc, they make it so much easier. I have found people incredibly generous, particularly if you choose a charity that has particular meaning to you. Speaking of which, here is just one last fundraising plug from me - I shall be closing my JustGiving page at the end of May, so time is running out if you would still like to sponsor me at ......
http://www.justgiving.com/jayneackroydandginnysharp
3) Training programmes work. Don't try and do your own thing - the experts, such as Runner's World have all sorts of training programmes for different speeds and goals which they have tried and tested over the years. Its the first time I've followed a properly structured training programme, and I can't believe the difference its made. Not only did I exceed my initial goals for the marathon by a long way, but I also got big PBs for 10k, half marathon and 20 miles during training. And don't skip the speedwork - its a killer, but it builds both speed and endurance and is definitely the aspect of the training which has made most difference to me. But don't overtrain either - especially early on, or you will suffer for it later.
4) It will take over your life! If, like me, you have an obsessive or competitive streak in your personality, then be aware that this will take over your life and fill your brain completely - especially in the last few weeks. Don't underestimate the commitment needed if you want to do it properly. It has to become one of your highest priorities, and other aspects of life will need to fit around the training. Beware of holidays and weekends away - you will need a plan to fit your training around these. Make sure your other half and your family understands what you are taking on. If you can sign up your partner to do a sports massage course just before you start training, then so much the better. A personal masseur would be a real benefit!
5) I recommend vitamin pills and echinachea. No idea really if they did any good or not - but all I can say is that I survived the whole winter working in an office full of coughing and sneezing invalids, without so much as a sniffle. Giving up alcohol may have helped with this too, I suppose ?
6) I also recommend carbo gels. I used these every 5 miles or so on runs longer than 10 miles, and it seemed to work. I never hit 'the wall'......
7) Carb loading is not fun. I was so looking forward to stuffing my face for three days before the race itself, but all the pasta, dried fruit, bananas, bread gets a bit tiresome very very quickly! I was so disappointed.
8) Make friends with a physio. The volume of training will put strains on your muscles and joints that you've never felt before, and you will inevitably get aches, pains and niggles. A physio will treat these niggles and speed up your recovery, will provide reassurance that its nothing serious, and never ever once told me not to run or that I needed to rest! I went to Kate Gower at the Splash, who is good fun as well as a good physio.
9) Oh, and, yes .... of course I would do it all again, and yes, I've entered the ballot for next year !
Thanks so much to everyone who has read my blog and shared this adventure with me. Your support and encouragement has meant a huge amount. Particular thanks to the MJs Ladies Wot Chat (including the brave blokes) for sticking with me as the Sunday runs got longer and longer, to Lynn for her enthusiasm for the speed training and giving me practice in fast finishing, to Vikki, Phil and Andy for being great fun to share the experience with, and of course most of all to Ginny for sharing most of the training with me, even though she wasn't able to do the race herself, and Rich for living with and supporting my obsession including getting up ridiculously early on several Sunday's to take me to races in various parts of the country !
That’s it from me - I'm all blogged out now! But am already looking forward to following Ginny's story next year x
Thanks, Jayne

London Marathon Reports......
Chris Jarrey
I would love to say that I had knocked off 45 mins from my time for this years London Marathon, unfortunately I only managed to do it a paltry 4 minutes faster this year, 6 hours 11 mins, at this rate it will take ten years or more to set a respectable time. Oh well, it was a very hot day and my training was severely disrupted by my taking over the pub a few weeks beforehand (opening night party on the 9th May evening, The Old Chestnut Tree Inn, Lower Moor, everyone welcome). As it was I had to be content with beating Jordan and Peter Andre', hats off to Jordan who was clearly injured early on and still managed to get round. I managed to utter a few incoherent words to her as I passed in Greenwich, needless to say she ignored me. It sounded like the Beetles were ahead of me as I approached them, kids screaming everywhere, bit of a disappointment when I realised they weren't cheering for me!
I did have a most enjoyable day, up until 16 1/2 miles anyway, it began to hurt quite a lot after that. Next year I will attempt it once more, and I will try and keep up the running throughout this year so that the training is not quite so crammed into the three months before. At least I can now fit into a few pairs of trousers that haven't managed to get around my waist for a number of years!
My wife Em said she saw a flash of green and the Malvern Joggers logo when Emma zoomed past on Tower Bridge, well done to her she did us all proud.
I am afraid I won't make the party, busy pub to run and all that! See you soon, Chris
Thanks, Chris

Race Reports
Neolithic Marathon – 3 May 2009 by Julie Caseley
We set off for Wiltshire on Saturday morning and checked into the Holiday Inn at Stonehenge before taking a leisurely drive (45 mins) to Avebury, which was the start of this point to point marathon. We had a look around the historic stone circles (complete with Druids strutting their stuff) and had lunch in the village.
The organisers encouraged participants to park at Stonehenge and take the shuttle bus to Avebury for the start. On Sunday morning, Paul took me to Avebury where he waited for the start before going to Salisbury for the usual late breakfast and coffee. For a low key event, the start itself was very well organised. Competitors registered, collected their timing chips and dropped off baggage then lazed around in the morning sun ready for the start at 10.30 am. It was quite sunny so I took advice and wore a hat – something I don’t usually do but I think it probably made a difference on this occasion. The route from Avebury to Stonehenge linked two of the UK’s World Heritage sites. The
trail took us across the Vale of Pewsey and the Avon Valley and then along Salisbury Plain. The terrain involved a mixture of undulating grassland tracks and roads with variable surfaces, as well as a couple of very challenging hills in the first half of the race as well as having to cross 3 roads and a railway line. Some of the paths were quite rutted with potholes and together with walkers and dogs, made for a very demanding event with little time to relax.
I was a little worried I hadn’t seen Steve Roode and Andy Milton at the start but they caught me up at between mile 18 and 19, when we had a bit of a chat and they told me about their unconventional start as well as Andy’s injury that he was running with. I tried to keep them in sight but they gradually pulled away. At the finish, I caught Paul
a little unprepared as he didn’t expect me to be only a couple of minutes behind these speed freaks!
The mile markers were about half a mile out from near the start and by mile 15 they were a mile out. I got to their 23 mile marker in 3 hrs 30 mins and thought I was on for a sub 4 hr marathon, even if it was short, so I carried on at just under 9:30 m/m pace and didn’t see another mile marker until I finished. They must have corrected the distance in the last 3 miles because I registered 26.23 miles on my Garmin and 4:06:09.
Participants received free refreshments and free entry into Stonehenge which I managed very slowly after a quick change of clothes. Regards, Julie
Thanks, Julie

Blaisdon Bluebell 10K, 4/5/09 by Chris Barker
Another Bank Holiday. Yippee, now what shall I do with it, gardening, no, DIY (Don’t Involve Yourself) no, the Blaisdon Bluebell 10K, yes! Off we go then. Have trainers will race!
This is another of Severn AC’s small and friendly races although it’s getting a bit less small and that’s not the way the host club likes it. A smaller race is easier to organise e.g. car parking. 56 runners took part compared with 28 last year. But at least it’s more fun for the competitors.
Blaisdon is in Gloucestershire and not far away from where the Mayhill Massacre takes place. Some people will remember the MM with great affection. Some won’t! This race should not be confused with the MM.
The Bluebell 10K is a very scenic road race and it’s out and back. This means you run halfway to bollard turn round and come back which is not as bad as it seems because everything looks different somehow on the way back. Also you can find out your position in the field by counting all those who have already rounded the bollard and are on their way back. Also, there are more ups than downs in the first half so it’s not too difficult to run the second half quicker.
I was a bit knackered before I even started this but the motivation for doing it was to fill a bank holiday Monday with something interesting. Having said that, I gave it my best shot, and came in just under 49 minutes. The race memento was a half pint of beer (or soft drink) trouble was I couldn’t get into the pub because it was full (of runners). So I gave up on that and drove on to the Gloucestershire-Warwickshire Steam Railway at Toddington where I could have done Race the Train all over again but I’ll save that for another day.
The next Severn AC race is on the next Bank Holiday Monday and the details are on their website but don’t tell them I told you!

Crowle 10K, 10/5/09 by Phil Jackson
I feel really guilty that I was the one person who didn't do a report on the London, so I'm going to try and make up for it with one on the Crowle 10k. Two years ago, this was my first ever race. Today it was my 51st! The atmosphere was super with a great, friendly, local feel to it. It was terrific to see so many MJs there (it was almost like a Club run) and some familiar faces from the Black Pears. I set off far too fast as usual, mainly in attempt to keep the two Steves (Ollis and Roode) in sight and also Duncman. I passed them after a mile or so and then worried for the rest of the race where they were! My mantra became "where's the Steves? Where's Duncman? Where's Chris?" "Oh, there's Chris", as he sailed past me with a merry quip on his lips after three miles (by which time I was incapable of speech or rational thought). The only thing that kept me going in the end was the thought that somewhere behind me, dogging my steps were the Steves. Eventually, I finished in 45.50 (13 seconds outside a PB) but well behind Chris. Maria was next and she won one of the ladies' prizes as did Carl Flint (no, he won one of the men's prizes). Brilliant race, really well organised and marshalled, with loads of cake, tea and burgers at the end (although I do hope the bloke announcing the prizes doesn't give up the day job). Those of us who chose this one over the Tewkesbury Half surely made the right choice!
Loads of good running from the Joggers!! Phil
Thanks, Phil

Crowle 10K, 10/5/09 by Chris Barker
I’d say Crowle is the more sociable event and Tewkesbury is more competitive. I went to Crowle but if they had been on different days I would have done both. Perhaps next year. The results are up on the Crowle on-line website and I’ve found 30 MJ’s on there if you count all of our runners. Not forgetting some good support from the likes of Eric, Mark Gent , Ros and Derek and others. Special mention should go to Andy Dickenson who was our first finisher in 25th and our two prize winners, Maria Liverio who was 6th lady overall and Carl Flint who won his first ever race prize and made it on to page 1 of the 10 page result sheet. An achievement in itself. In a race of around 470 runners and without most of our best runners the prizes were a bonus.
There were some other good performances and PBs from Jayne Ackroyd 48.34, Anneke Loader 49.31 and racing debuts by Liz McCann and Sarah Grout. Sorry I can’t mention everyone here. Let’s not forget the cakes which were being sold off at 4 for a pound at the end!

Tewkesbury Half Marathon & 5-Miler, 10/5/09 by Jon Newey
Tewkes results here now
http://www.racetimingsystems.com/public/default.aspx
13 joggers in the half plus one in the 5 mile race. Talking to the Joggers that i saw at the finish, most were pleased with their times and some got PBs or were close. We got the best of the days weather for running as the temperatures were not too bad in the morning and the early 09.30 start helped. I managed a 1.18 (my third fastest half marathon). Was hoping to go a bit quicker, but not my day I guess! Jon

Chris says – I’ve just had a quick look at the Tewkesbury results and our one runner in the 5 mile race was Nick Hitchings who finished 2nd out of 165in 31.09. Looks like he was going for it!
Jon was 5th out of 957 in the Half Marathon. Well done everyone who raced at Tewkesbury.

The First Malvern Joggers Race
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. Volunteers required . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 13/5 Old Bush – Callow End
Mon 11/5 Berkeley 10K - Glos
Sun 17/5 Hereford Half Marathon
Thu 23/5 Hereford Leisure Centre 5K Series – Race 1
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Mon 25/5 Whitsun Beer Race (Severn AC)
Sun 31/5 Magic Roundabout 10K – Hay-on-Wye
Thu 4/6 Hereford Leisure Centre 5K Series – Race 1
Sun 7/6 Malvern Half Marathon
Mon 8/6 Westonbirt 10K - Glos
Wed 17/6 Malvern Joggers Race
Sat 20/6 Malvern Midsummer Marathon
Sun 12/6 Wyre Forest Half Marathon
Wed 29/7 MJ’s Mad Mile - Castlemorton

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 03 May 2009

Fellow Athletes,

Next Wednesday
We are meeting at Hanley Castle on the car park of Hanley Castle High School or the Three Kings pub, as we like to think of it, at the usual time 7pm. Don’t forget to pop in for a drink afterwards.
It’s no accident that we meet near a pub. We like to run and socialise.
More and more pubs are closing. We like to help keep them open!

Mad Mile
Nick Hitchings with news of this year’s MM......
I would like to invite all MJ'S to the 2nd running of the 'MAD MILE'
a 1 mile downhill time trial an opportunity to set a PB!
This will take place on Wednesday the 29th of July starting at 6.00pm, with the plan to still have time to do the MJS evening run at the Marlbank for those who want to. Depending on numbers we may divide in to smaller groups of roughly equal ability. If interested please E-MAIL me at threecounties@hotmail.com. Thanks, NICK HITCHINGS.

Page 35 Runners World
Don’t miss the latest edition (June) of RW or at least page 35 where you will find a feature called ‘On The Road – Malvern.’ It’s a runner’s guide to the area in which we are based and was supplied by MJ Carl Flint. Carl told me that he was going to put something together for this and I thought the chances of getting this in the mag where small but there was nothing to lose. He did it! It includes running routes, maps, places of interest, pubs, local races and us!
I would say a combination of the beauty and variation of the local area plus the impressive way in which Carl researched and presented the information convinced RW that they should include it in the next available edition.
A major piece of PR for the MJ’s on a national scale. Well done, Carl

Also, too good to miss was BBC1’s Countryfile which was shown tonight at 7.30pm. If you didn’t see it, don’t worry as you’ll find it on BBC iPlayer. It’s a Malvern special and includes some really impressive coverage of the local area, parts of which, certainly if you’re an MJ, will look firmiliar. Yes, I’ve struggled up some of those hills many a time. It features all aspects of the local area both geographical and historic. You can see Castlemorton, British Camp, Holywell and other places we have run plus other stuff such as Edward Elgar and the water cure.

Jayne’s FLM Adventure Wk 17 – The Big Day Arrives
The last week in the run up to the marathon was all a bit strange. After working towards the 26th of April for so long, the big day was finally getting very close.
I did (gentle-ish, short) speedwork with Ginny and Lynn on Tuesday, and then had a 3 mile jog on Wed and that was it. Training complete. I had a really good stretch after each of these sessions, and a last visit to the physio on Thursday and all my aches and pains gradually disappeared with the last bit of rest.
With the reduced volume of exercise, there was just too much time to think and worry about all sorts of nonsense! Ginny did text me at one point, saying: ‘Just relax you mad hypochondriac!’. So it was good to finally set off to London on Friday afternoon. We went to the Expo on Saturday morning and collected the race number and timing chip with no queuing at all, so there was time for a bit of retail therapy too.
Race day dawned, and there wasn’t a cloud in the sky. The forecast temperature range of 10-16 degrees started to look a bit on the low side. The trains were a shambles, but I eventually arrived at the start at about 9.00am. I deposited my baggage, went to the ladies urinal (I’ll spare you the graphic detail, but it was a novel experience !!) and went to find my starting pen. I was in pen 7 out of 9 at the Red Start, with roughly 2000 runners per pen. So although I was right at the front of Pen 7, I was still an awful long way back down the field.
Bang on 9.45 we set off, and after about 15 mins I could see the start just in front of me. Then I crossed the line and was off. My plan had been to run 9 min miles for 18 miles and then see how I felt. So much for that idea ! With all the people it just wasn’t possible. I dodged around slower runners wherever I could but just couldn’t get a rhythm going at all. I was also really hot. I drank way more water than normal, but still felt thirsty again soon afterwards. The crowds were great, there was music playing and lots of cheering, but everytime I checked my Garmin, my pace was 9:20 per mile. I kept thinking ‘maybe, after another couple of miles, it will open up’, but it never did. Everytime a slight gap appeared, the road would narrow again and we all slowed down. I thought, ‘should I stop trying to run any faster and just go with the flow’, but then thought, ‘no, I’ve trained too long and hard to give up that easily’. I got to half way in 2:01:17.
At 16 miles I had my third carbo gel, and noticed my right quad getting a bit tight. But I ignored it and kept going. From mile 16 onwards there were lots of people stopping to walk, but I felt OK. Eventually I reached 20 miles in about 3:04:40, and stepped into uncharted territory. At the 21 mile marker I checked my watch and realised that to get under 4 hrs I had to run the last 5.2 miles in just about 46 minutes. To my tired and dehydrated brain this seemed eminently achievable, so I went for it. The crowd were amazing in those last few miles, so many of them shouted out my name, saying ‘Go on, Jayne, you’re looking strong’, it really helped keep me going. I checked the times at every mile, until I had about 10 mins left to do the last 1.2 miles. Eight minute mile pace was required, so I just went as fast as I could. I got to the 600m to go sign with 3 mins left, and then when I got to 200m to go with well over a minute remaining, I knew I was going to do it! I punched the air as I crossed the line in 3:59:40, completely elated!
I got my medal, had my photo taken, collected my baggage - but what I should have been doing was drinking and stretching! Then I tried to step up a small kerb and both my calves cramped simultaneously. I went down like a sack of spuds and lay on the ground like a dead spider with my knees in the air! Fortunately a race marshal and a fellow competitor grabbed a leg each and stretched me out. I didn’t know whether to laugh or cry.
The most emotional moment for me was meeting up with my husband and brother-in-law at the pub on the Mall afterwards. It was great to see Vikki and Ron, and Phil and Sheila there too, although at that time none of us had the stomach for the champagne we’d promised ourselves. I know that Vikki and I, at least, managed to rectify that later on in the evening with a little Veuve Cliquot! I’ll leave Vikki to tell you herself what she told me she was wearing while she drank it ……
What a day, what an amazing experience for my first marathon! And, blimey were my legs stiff afterwards ….. Would I do it again ? Hell, yes – but not from Pen 7!
Thanks, Jayne

Vikki Sivertsen’s London Marathon Blog 17 – The Pleasure and the Pain
Wow, what a day.
If you are thinking of doing the London Marathon at some point in your life then I will say DEFINITELY DO IT! Words cannot describe the atmosphere, with people cheering you on from start to finish
This is such a fantastic experience from start to finish…from the first easy 4 mile run 16 weeks before the day of the race, through the challenges set before you during the training, the day itself and of course the well earned champagne celebration afterwards!
I felt strong, fit and ready on the morning of the marathon and so I should, I had done all my preparation over the previous 4 months. The weather was a lot warmer than forecast, but I didn’t change my race plan. I got into the queue for the toilets and sipped at water until the start. As it was so warm I decided that I would carry the water until I finished the bottle, as I knew the first water station didn’t appear until about mile 3 and I was afraid of dehydrating early on. I threw the empty bottle but kept the top…I have read several times that a good tip to keep the upper body relaxed when running long distances is to imagine you are holding a crisp between your thumb and forefinger…I lightly held the bottle top this way and it worked! At the first water stop I picked up a fresh bottle of water, had a few sips and put the top back on, (the bottles of water are handed out topless….. that’s the water bottle not the people handing them out). I could carry the water with me again and sip when necessary. I repeated this routine for the entire race. However I did have to stop to use the toilets at mile 8!
The crowds were there from the start, children dressed up outside their school playing music and cheering, but my favourite at this point was the priest outside his church sprinkling us with holy water as we ran by! There are 3 different start lines for the London Marathon. I was in Red, the ‘Gold Bond’ charity start, and at mile 3 all the starts merge, together with a lot of banter! Booing each other and my start chanting ‘Red start Red Start Red start!’ At mile 4 half of my tooth fell out! Bizarre I know! The atmosphere was already building and at mile 5 the drumming group under the flyover really start to get you fired up. (It was near here where I first saw Ron!) Everything was fine right through the race, I was ‘hi-fiving’ small children who where holding their hands up for us and generally enjoying the crowds and support. The fancy dress runners where great to spot, a man running in full wedding dress, a banana, lots of super men and women, a Rubik’s cube, lots of male and female fairies, a bunny girl, a wonder-woman with a beard, people tied together, spider man, Elvis and of course the Rhino, I could go on! The support all the way round is phenomenal. Both from the spectators and other runners. I saw runners stopping to help others in distress and the crowds shouting out everybody’s names. The crowd of spectators on Tower bridge was a real special moment. I waved at TV cameras and tried to smile at the photographers! I saw Ron again at about mile 19, canary wharf. He had taken a collapsible footstool to stand on and was peering above the crowds like a meercat! It was great to see him again. I new my pace dropped a bit after this but I still felt strong. I checked my time and thought I should make a 3.50 finish. However, my calf muscle started to feet a bit different and I slowed further, but a time check made me think I could still break four hours if I kept at this pace. But at mile 25, with only 1.2 miles left I was forced to pull up with severe cramp. It felt as though somebody had clamped a red hot vice around my right calf muscle. I hopped to the railings in tears with the excruciating pain; the crowd were desperately encouraging me. After a rest and stretch I tried to move and after about 5 paces the same thing happened. I was going to finish even if it meant crawling over the finish line. Eventually I got going again and managed to throw my arms above my head for the photograph as I crossed the finish line, just behind Gordon Ramsey! Four hours, 3 minutes and 17 seconds. The reunion with Ron, Jayne (and her husband) Phil (and his wife) in the pub immediately afterwards was a perfect end to my first marathon experience. Would I do it again? You bet!
Thanks, Vikki

London Marathon Reports......

Andy Lyon
My London Marathon adventure started at 9am on Saturday 25th April, when I joined the NSPCC minibus from Worcester to London. As well as the extremely helpful NSPCC volunteers were fellow runners Julian, a GP from Upton, Mike and Dave, postmen from Hereford, and Lynsey who only started running for the first time 4 months ago.
We were dropped off at the Expo and to my surprise had no trouble registering at 2pm. After a quick visit to the stalls and a drive around Greenwich Village we arrived at our accommodation – Greenwich fire station! This was most excellent in many respects: a) it was kindly given to us for free, b) it had the most amazing views of London with Docklands, the London Eye and London Bridge clearly visible, c) the fire station had no call-outs on Saturday night!
The day itself brought fabulous weather. The runners village was warmly bathed in spring sunshine right to the start, which made even the long toilet queues pleasant. It seemed more like a summer music festival (without the rain) than the start of the London Marathon.
Once started the pace slowly quickened with no particular hold ups. I quickly realised that I was in a huge group of people running at 10:30 pace, so I just decided to go with the flow and enjoy the experience. I was hoping by mile 8 there would be some thinning in the crowd of runners, but this didn’t really happen until mile 15 by which time I could only muster a 9:30 pace. The supporters were totally amazing - 26.2 miles of cheering was more than I expected. So many supporters were really making an effort to call out our names. It really brought home to me the best side of human nature. The friendliness and cheerfulness of the supporters and of other runners was a real antidote to the doom and gloom that seems to be ever present particularly throughout the media at the moment.
Highlights of the run for me were crossing tower bridge, running through canary wharf, approaching Big Ben and of course the golden Victoria Memorial outside Buckingham Palace just before the finish.
As usual the effort put in by those in fancy dress was tremendous. Of particular note was the 5 metre high marshmallow man, the couple of men dressed as baywatch babes, cave man and cave girl, various fairies, Elvis impersonations and clowns. I was running alongside a man dressed as the devil for a while and it was quite surreal hearing people shout “come on the devil”.
I can certainly recommend running for the NSPCC. As well as the really important work that the NSPCC do, such as child line, the local Herefordshire and Worcestershire fundraising group were tremendous in arranging the trip down to London, as well as the unique accommodation, transport to the start and support on the journey home.
As I write it is Tuesday and feel surprisingly well, and can even walk up and down stairs. Andy Lyon.
Thanks, Andy

Peter Wilson
My London Marathon experience this year taught me a few valuable lessons, one being that starting near the front is not necessarily a good thing. A good for age place carried over from last year saw me rubbing shoulders with some real speed merchants at the head of the Red Start. From the off the pace soon picked up and despite trying to go easy it was difficult not to be swept along. The result was a dangerously quick (for me) first few miles at half marathon pace rather than a gentler warm up, and before long I was feeling uncomfortably warm. The weather conditions were a lot brighter than forecast and the sensible thing to do would have been to throttle back and review things a bit later. Instead I tried to keep inside my target sub 3:15 pace which turned out to be wildly optimistic.
The wheels stayed on until Surrey Quays around the 9 mile mark, when I began to realise I'd bitten off more than I could chew. Being endlessly passed by other runners didn't help morale, especially as one of them was dressed as a giant carrot. A tomato I could have handled, but not a root vegetable. This felt way too early to be struggling and deep down I knew I'd blown it. Despite racking up plenty of long runs in training, on the day I ran out of steam at halfway and had to swallow my disappointment and cover the remaining miles as best I could.
As we headed into the Isle of Dogs I wasn't short of company in the slow lane, with many others plodding along or pulling up to deal with cramp. I decided to make the best of it and take in the sights and sounds, and there were some good moments along the way. One bloke offered me his pint and seemed slightly surprised when I accepted (well it was London Pride and I couldn't say no). Fortified by that I actually managed to get going again and ran most of the last few miles to stay the right side of 4 hours and meet the family before they'd given up on me and gone back to Malvern.
So to recap - don't go off too fast, wear a hat if it's sunny, and if all else fails try a drop of real ale. Cheers, Peter
Thanks, Peter

Stuart Brown
The London Marathon is without doubt my favourite race, 2009 was my 8th time. The atmosphere and support from the crowd are fantastic. Last Tuesday I applied for the 2010 ballot, along with a couple of dozen other MJ’s, by Thursday lunchtime all 120,000 ballot places had gone.
For several years the 3 hours 15 min ‘good for age’ time has eluded me so this year I lowered my sights and decided to try and run at 7.5 min mile pace, which would be 3 hrs 16 ½ min. I borrowed Roody’s Garmin to keep an eye on my pace and try to ensure that I didn’t go off too fast.
Race day was hot and I was pleased to have remembered a hat. I also managed to get my hydration right and didn’t have to stop to pee during the race. I got into pen 3 early and lined up with a guy who was aiming to be the fastest Elvis (sub 3 hour target) and crossed the start 30 seconds after the gun.
The first mile took 8 minutes, which was fine, I then managed to keep my pace under control and ran the next 12 miles just over 7.5 min pace. I saw Vicky’s partner Ron at 5 miles and my family just before Tower Bridge. From mile 13 onwards I had to work at keeping my pace up. I passed the elite men at 13 ½ miles (they were going in the opposite direct on the contra flow at mile 22!) Somewhere on the Isle of Dogs I had a quick word with Peter Wilson who was suffering in the heat. By mile 18 I had slowed to almost 8 m/m and was feeling whacked. I forced down my third gel and started my 3rd or 4th bottle of Lucozade sport. At this stage you just have to remember all the work that you’ve done to get to London and just try and keep pushing yourself. Miraculously it did get marginally easier when the gel kicked in and I managed to keep up a decent pace along the Embankment. I was in my own little world along the Embankment and missed my family.
I was pleased with how the race had gone despite missing my target by almost 10 minutes, my pace averaged 7.9 m/m. According to the Garmin I had run an extra half a mile!
When I got home after the race I was still 3 pounds lighter than when I had set off!
Many thanks to all the MJ’s who have shared my training runs this spring, it’s so much easier with company.
Thanks, Stuart

Other Race Reports
Neolithic Marathon, 3/5/09 by Steve Roode
Just a quick couple of lines to say how it went today - it was a typical outing with Andy Milton very entertaining!!! We got to Stonehenge twice as it happens!! Once via a mate of Andys doing a Sterling Moss on the back roads and once via a rather undulating 26 mile run with a crippled Andy. Got there late as well.
Great to see Julie and Paul Casely there as well, loads of great scenery, free Pizza, cake, fruit and tea etc. Andy and I did it in around 3.55 and I think Julie came in at a respectable 4.06 on a tough route. Free trip around the stones as well!! Excellent day well recommended.
cheers Steve ( well up for Bacon Butty tomorrow)

Run Reports
The Ladies Wot Chat report, 3/5/09 by KEN MARSH
Today we departed from our usual meeting place of Morrison’s and met at Dyson Perrins School for an epic odyssey over the fields along part of the Worcester Way. The day was bright and sunny and this may have been the reason for a larger than normal gathering of 18 people of disparate ages and abilities who started, 11 ladies and 7 men: Ginny, Alison, Annabel, Jude, Jayne, Viv, Fong, Dave, Ken et alia, but alas no mellifluous Nikki. We ran down Leigh Sinton Road in the direction of Leigh Sinton village and turned off just before Half Key along Hospital Road and then into a giant pear orchard for the start of the proper off road adventure. The trees were in blossom and it was a beautiful sight to behold, then across fields of bluebells and up a very long steep hill to the top. By this time most people were feeling the strain so there was a brief pause before we began a long downhill run past the paper mill and nature reserve to the hamlet of Alfrick Pound and along the road for a short distance to Stitchin’s Hill where we left the road for another run across open fields. Here we went through a farm and were joined by two dogs for a long run up another steep hill. On the way up some eagle-eyed people spotted a lamb in difficulty and ran back to tell the farmer who drove up in his jeep to rescue it. That was our good deed for the day! We continued over fields, along roads, passed Lower Kingshill Farm, Kingshill Farm, and finally crossed the Hereford road by Norbury’s. Here for the first time we encountered traffic and I saw a Whittle coach, not a common sight round here.
We finished off by running through a plantation of young pine trees, finally emerging at the bottom of Half Key Lane for a saunter along Leigh Sinton Road back to Dyson Perrins School, a round trip of roughly 7 miles according to those who measure the distance. Most people capitulated at this point and climbed into their cars and left but a few, dedicated hardy runners thought this was inadequate and left for a final run down Tanhouse Lane and across the railway line to Link Bottom to add an extra 2 or 3 miles to the overall journey. If this is not sufficient then may I remind you there is a run tomorrow (Monday – bank holiday) from Lower Howsell Road starting at the earlier time of 7.30 am.
This certainly was a truly enjoyable and adventurous run across some unspoiled countryside right on our doorstep. I suggest the loyal group of Friday evening runners may like to consider meeting at Dyson Perrins School or Rose Bank Gardens (or elsewhere) rather than Morrison’s in the summer months to take advantage of the wonderful countryside within easy reach. All suggestions are welcome. Ken Marsh Sunday 3rd May 2009.
Thanks, Ken

The Next Malvern Joggers Walk
Jenny Field announces ..... the NEXT MALVERN JOGGERS WALK
Our next walk is going to be on Sunday May 24th (bank holiday weekend)
The route will be about 10 miles, mainly along the Worcester Way in the Suckley and Alfrick area. We will be starting and ending with lunch at the Talbot Inn at Knightwick.
It is an easy walk in very pretty local countryside. There may be MUD if its wet.
We will meet for car sharing in WAITROSE Carpark at 8.30 in the morning.
Please let us know ASAP if you would like to join us. We need the numbers to book a table for lunch.
e mail : jennifer.field@lineone.net or Tel 01684 578652

Joggers in the Gazette
More press coverage in the local paper. See pages 5 and 72

The First Malvern Joggers Race
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. Volunteer required . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Membership
New members Liz McCann and Sarah Grout have joined.
Rejoined are Neill Williamson, Helen Clarke plus Paul and Judy Newman making a total of 107.
New members and rejoining members are always welcome. We will soon be staging our first race which will require a significant sum from the club funds! A further increase in membership will help.
The membership form can be found on the membership page of our website.

Some Kind Words from a new MJ
Sarah Grout – ‘ Just a quickie email to thank you all for the welcome - I've so enjoyed my last couple of weeks. What a fine bunch of folk. And some beautiful routes. Looking forward to some more runs and some improved fitness, I've already stepped up my pace and distance. The pub afterwards was the icing on the cake....’
Thanks, Sarah

Hydration Back Packs
The following was sent to Jenny Field by the lady below who made contact through our website....
I have just acquired some very low priced hydration back packs - see photograph. Would you be interested in making available to your members?
The retail value is £19.95 but I can provide them for £10 each. They are lightweight, have a 1.5L removable water reservoir, adjustable shoulder, chest and waist straps. Padded back with good air flow on straps and back. There is a main compartment and small accessories compartment.
I look forward to hearing from you.
Kindest Regards, Anne Worrallo-Hickman Mob: 07590 536768

Adoption Support needs your support!
This was sent to me via our website so I’m doing my bit and passing it on......
Adoption Support is a registered charity and adoption support agency offering services to all those affected by adoption living in the Midlands.
We are currently looking for individuals who would consider partaking in sponsored events to raise funds for our much needed services.
I would greatly appreciate it if you could distribute this information to your members for consideration, I notice that you have a newsletter, perhaps you would consider including this request?
Below are some case studies explaining the kind of work we do in your community.
If you would like further information please do not hesitate in contacting me on 0121 666 6014, information about our charity is available on our website www.adoptionsupport.co.uk
Kind Regards, Jo Brannon, Helpline Coordinator, Adoption Support

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Mon 4/5 Blaisdon Bluebell 10K (Severn AC)
Wed 6/5 Three Kings – Hanley Castle
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Mon 11/5 Berkeley 10K - Glos
Sun 17/5 Hereford Half Marathon
Thu 23/5 Hereford Leisure Centre 5K Series – Race 1
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Mon 25/5 Whitsun Beer Race (Severn AC)
Sun 31/5 Magic Roundabout 10K – Hay-on-Wye
Thu 4/6 Hereford Leisure Centre 5K Series – Race 1
Sun 7/6 Malvern Half Marathon
Mon 8/6 Westonbirt 10K - Glos
Wed 17/6 Malvern Joggers Race
Sat 20/6 Malvern Midsummer Marathon
Sun 12/6 Wyre Forest Half Marathon
Wed 29/7 MJ’s Mad Mile - Castlemorton

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 26 April 2009

Fellow Athletes,

Well done to all the Malvern Joggers London Marathon runners. Their finishing times were....
Emma Gooderham 2:52:12, Stuart Brown 3:25:49, Peter Wilson 3.50.30, Jayne Ackroyd 3:59:40, Vikki Sivertsen 4:03:13, Phil Jackson 4:03:46, Andy Lyon 4:29:39 and Samantha Caseley 4:46:58 and Chris Jarrey 6.11.12 (Looking forward to your race reports, folks!) Not forgetting... Duncan Cresswell in the Stratford Marathon 3.55.33

Next Wednesday
We are meeting at the Marlbank Pub – Welland, just up the road from The Pheasant 7pm
Same as usual, parking is limited, please try and car share. Also please try and avoid using the pub car park.
Don’t forget to pop in for a drink afterwards.

MJs Post London Marathon Party
As usual we will be having a party after the marathon to welcome back all our runners. Anyone and everyone are welcome to come, members and non-members, runners and walkers, friends and family. We will be having this on Friday 1st May so there will be plenty of time to recover over the long Bank Holiday weekend. It will be at Peter's house at 69a West Malvern Road. (Click here for a map) There is no need to let anybody know, just turn up on the night with something to drink and something to share.

Race Reports
Hereford Leisure Centre 5K Series Race 1, 23/4/09 by Chris Barker
This is another of those event’s I’ve been thinking about for years but never got around to it but last Thursday seemed to be a good opportunity. It was a pleasant evening’s weather so why not? This was actually race 1 of a series of three. They all about one month apart so having done the first one you can see if you can beat that time in the next one or two. It’s a good value event that offers discount for quantity. You could sign up for this race only for a fiver or pay for the whole series for £8.
Then it’s off you go as fast as you can. I’ve only run three 5K’s in my time, but it seems that pacing doesn’t come in to it. To distance runners, like ourselves, this is a sprint. In fact it’s hardly worth putting on your trainers on for less. Well that’s my theory on it as it seemed to work. I started towards the back, settled into a steady pace, overtook the ones who had gone off to fast and came home in 21.27 seven seconds inside my PB for 5K.
The race ended on the athletics track where one lap was required to complete the race. If you’ve got anything left, this is where you can use it up. I didn’t, but at least I had enough left to avoid being overtaken by the guy behind me.

Stratford Marathon, 26/4/09 by Duncan Cresswell
Just a quickie about today’s race at Stratford. Today would have gone really well had it not been for the weather! What a HOT day!! I soaked myself with water at every drink station and even that was not enough. Lovely venue for a race despite being a two lap course (mostly). I had been told that the old railway track?? is great to run on, but I have to say that I did not like this the first time round (about 2 miles long but seemed to go on forever) and even more the 2nd time round as there was even more of it to do. It just dragged and dragged. However, start went well, apart from very very slow runners starting too close to the start. Even Jayne could not believe that they had the nerve to start so close and frankly get in everyone’s way. It soon sorted its self out after a couple of miles. First half went well and would have been a great course to do. To do most of it again was fine until mile 17. I had to walk a fraction for a min here. Then I walked for about 30 secs for each mile from mile 20 (pretty much the start of the now extended long straight off-road path that was so boring). The heat was by now even more scorching! When I was faced with the final 1.5 miles, I managed to keep it going just about to get a gun time of 3:58:30. Chip time should be 3:55:33 – give or take the odd second.
Having crossed the finished line, I was really pleased with my time, but was kicking myself for walking little stretches, and for stopping for 2 unnecessary wee stops (plus one essential stop). Just got to keep telling myself it was the heat, which it was, but hey ho! Now time for a pint and some grub at the Marlbank.
NB Hope this all makes sense as it is literally a quick 10 min type – I WANT A BEER!!! J
Thanks, Duncan

London Marathon, 26/4/09 by Emma Gooderham
It was all a bit hit and miss as the last month has been full of niggles - shin splint, piriformis pain and hamstring probs, neuroma on foot, posterior tibialis pain on ankle! You name it I had it - basically I was falling apart after some tough training. With a few weeks easy though I thought I'd have a go today and with last minute orthotics added on friday to my heavier training shoes - I thought I'd go for a more comfy run. It was hot today and I found it tough going. By 8 miles my piriformis was playing up and stayed with me to the end, every time I tried to up the pace it spasmed. I was running 6.06 miles prior, but had to resort to 6.40 ish for the rest of the race, my overall pace averaging 6.34/mile. The last few miles were tough. I had a slight asthma type attack at the end as well and the st.Johns people insisted on stretchering me off after the finish and give me oxygen! - very embarrassing, but I was up and off after a minute or two. I finished in 2.52.12, knocking 2 and a half mins off last time, so the rest before the race and orthotics served me well. I hope all other MJ's had a good run and enjoyed the day, as usual the support and atmosphere was fantastic. Emma
Thanks, Emma

Boston Marathon, 20/4/09 by Andrew Scott
Just to let you to know I completed the Boston Marathon on 20th April with a PB time of 3:28.
This marathon was a great experience and the support along every mile of the race was outstanding - it seems the whole of Boston had turned out to support the runners and created a great atmosphere.
I would recommend Boston to all. Best Regards, Andrew Scott
Thanks, Andrew

The London Alternative (Three Peaks Fell Race), 26/4/09 by Jon Newey
Just myself and hasher Tom Horton made the trip to fly the Malvern flag in the Yorkshire Dales for this year’s Three Peaks Fell Race. It has to be said that it was Tom's turn to do Malvern proud this year and not me. This year it was the day before London Marathon, although apart from the distance, that's where the similarities end! As usual it was 24.5 miles with 4500ft of ascent including the tops of Pen-y-Ghent, Whernside and Ingleborough.
688 took to the start in bright sunshine and rising temperatures. Having taken a dip in form since March i was unsure what to expect and set myself what i hoped was a realistic schedule. I got to the first summit at Pen-y-ghen a few minutes up on this. Once you are off the descent it's a long traverse across rolling moorland. I throttled back here and took on plenty of drink as Whernside loomed. As the climb started i was in 26th place and feeling OK.
Whernside is a bastard! once the initial slog across gently upward sloping grassy bog is over it gets unrelentingly steep requiring long periods on all fours, even for the top guys. Fortunately the sun finally went in and stayed behind clouds. Got safely down the difficult Whernside descent and picked up more fluid before the final climb to Ingleborough.
At the summit i was only a few mins down on my schedule but started feeling rough as soon as the five mile descent to the finish began. I was getting cramp in the legs and stomach. Tom flew past me before too long as did about 45 others! It took me 50 minutes to get there. Rather demoralising. My finish was 3hours 49 mins, about 10 slower than i wanted, and 74th place. Tom did a good 3 hours 38 mins for 47th. We've both done very close to 3hours 30 in the past.
Rob Jebb of Bingley won in 2 hours 54 mins.
Incidentally, I notice that last years three peaks winner (Jethro Lennox of Scotland) elected to pound the flat tarmac of London for change from the fells. A mere 2 hours 24 mins and 27th place in his first attempt!
Thanks, Jon

Run Reports
Rambling champagne moments with the Ladies Wot Chat, 26/4/09 by Annabel Jeffrey
Whilst the magificent six were waiting for their marathon adventure to finally start, the LWC met at Blackmore layby in beautiful sunshine. Ginny (AWOL from guide camp), Viv, Nicky, ALison, Fong, Lynn, Jude, Annabel, Dave, Bruce, Mark and Stewart (but no Ken - where are you Ken?) met up in a quiet layby that hasn't seen so much action since....? Ginny was last there? Ginny led us through dandelion meadows and the peaceful lanes of the Hanleys and Brotheridge Green right through to the Hook and then back via Shuttlefast and the LWC gang were very happy to amble along amongst nature's abundance. We did lots of wildflower spotting (although nobody could name the tree with the pale green leaves for me) and the ladies were all very excited to see that the musch anticipated llamas were where they should be, along with baby ones! I foolishly remarked that I thought that rabbits were related in some way to goats (and thereby llamas of course) but when challenged by teacher Nicky I could not come up with any evidence! But having since done my research homework miss.. I have found this unassailable fact: 'Contrary to popular belief rabbits are not part of the rodent family although they look very similar. They are part of the Lagomorph family, which are more closely related to horses due to similar methods on how their digestive systems function.' There you go!! Goats and thereby llamas are very nearly horses so I was RIGHT! Nicky did manage to come up with a very llame llama joke for us however :) Meanwhile Jude tried to recruit a Lakeland/Bedlington terrier to the LWC, but it was having none of it.
On the way there was lots of chatting - of course - and we experimented with slipstream tactics, until Bruce recommended that it were best that nobody ran in his slip stream wind or no wind! Ginny even managed to find us some shopping courtesy of the offerings outside the house by the kennels on Gilberts End but although several were tempted by the ceramic pig pot, the readers digest leather bound volumes were a bit of a turnoff, and we chose to run on. I was a bit disappointed that although we seemed to have gone an awful long way, my Garmin only said 4.61 miles. It insisted on saying this for some time which was very befuddling until I finally realised that it had stopped. Luckily it transpired that we actually did 7.5 miles at an average of 9.40 mins per mile, so excellent pacing from Ginny. When we got back to our layby, half of us had left before we realised that Mrs Bruce had left us a package.... There was a bottle of water by Bruce's car with a mysterious note that said 'The champagne is round the other side'. I thought this was a joke, but no, Bruce had planned to bring us champagne to toast the marathon runners, only to forget it. Luckily Mrs Bruce saved the day. And so after a gorgeous run, we had Bucks Fizz to toast the runners and it obviously worked as all six achieved fantastic times on a very hot day. (Not to mention a sub-four for LWC leading light, Jayne!). A really beautiful run with great company. Thanks LWC xx Annabel
Long Distance Badger comes up trumps again! - Ed

Sunday Morning Long Distance Training Run, 26/4/09 by Chris Barker
A few days ago I looked at an OS map of South Worcestershire and a nine mile loop taking in Naunton, Ripple, Twyning, Puckrup and Strensham (the village not the service area) jumped out at me. I thought that looks great, I’ve got to run it. Two days later Andy Milton was inviting interest in a 16ish mile Sunday morning run and was open to suggestions.
To run from Hanley Castle to the start of the loop is 3.5 mile. Double that and add the loop, 16 miles. A Sunday run is born!
The reason for Andy’s interest in an extended training run was down to Roodie and himself doing the Neolithic Marathon next Sunday. ‘It’s unique linear course takes you from the historic stones of Avebury, through the beautiful landscapes of the Vale of Pewsey, across the contrasting Salisbury Plain and finishes at world-famous Stonehenge’
See Steve and Andy for more info.
A total of four of us met up for this, joining me were, the Neolithic duo and Mark Cusack. In the end it was 16.25 miles which we covered at a steady 9 minute mile pace in 2 hours 25 mins. Hopefully, this will have been of some benefit to the Neolithic boys next Sunday.

The First Malvern Joggers Race
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. Volunteer required . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Membership
We have now passed the magic 100 figure for members. Welcome or welcome back to Ray Durnall, Megan Judge and Berndt Dumke.
More members are always welcome to join what is widely regarded by most people (well, me anyway) as probably the best running club in the world!
The membership form is attached

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 29/4 Marlbank Pub – Welland
Mon 4/5 Blaisdon Bluebell 10K (Severn AC)
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Mon 11/5 Berkeley 10K - Glos
Sun 17/5 Hereford Half Marathon
Thu 23/5 Hereford Leisure Centre 5K Series – Race 1
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Mon 25/5 Whitsun Beer Race (Severn AC)
Sun 31/5 Magic Roundabout 10K – Hay-on-Wye
Thu 4/6 Hereford Leisure Centre 5K Series – Race 1
Sun 7/6 Malvern Half Marathon
Mon 8/6 Westonbirt 10K - Glos
Wed 17/6 Malvern Joggers Race
Sat 20/6 Malvern Midsummer Marathon
Sun 12/6 Wyre Forest Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 19 April 2009

Fellow Athletes,

Next Wednesday
We are meeting at British Camp car park, just across the road from the Malvern Hills Hotel. Why not pop in their for a drink afterwards

Parent’s Wot Run
Richard Love with a suggestion for your consideration.........
Mine (and Lisa's) ability to take part in events is severely restricted by the kids who are too young to be left alone, so I wondered about setting up an informal grouping under the title, "Parents Wot Run" to share child minding at events. Could you include the following in the next newsletter.
Parents Wot Run
If there are any parents out there who like me find their ability to take part in events compromised by their cherished offsprings' need to be looked after and would be up for sharing the blissful duty of looking after kids to enable them to take part in more races please contact me. The sort of thing I had in mind was a loose circle of runners who take it turns to look after each others kids during races, members with devoted non-running partners would be most welcome! Contact me by email <dainty.love@btinternet.com> if your interested and if enough people are keen I'll work out a way to administer it.

Update from seldom seen LM running Malvern Jogger
Chris Jarrey has been in touch to tell me what he’s been up to recently......
First of all apologies for not attending any Joggers runs on a Wednesday this year, I have taken over a pub, The Old Chestnut Tree Inn at Lower Moor near Pershore, this has understandably had to take priority in the evenings
so my running has had to be done during the day, it's a hard life but some of us have to take it on the chin! If anyone is in the area pop in for a pint, we have Malvern Hills Black Pear bitter to remind me of home! We are having an opening night when we are settles in, around the beginning of May.
I will let you know the exact date, of course all of the MJ's are welcome to come, perhaps you could start your run from their for a change of scenery!
My London Marathon training is going well, I am ahead of last year both in distance run and weight loss so I hope to better my time, I am not sure how much by though. I have knocked 20 mins off my half marathon time this year (
40 mins off my Malvern half time of 2008!), I ran the Broadlands Half and Reading in the last month, so that's encouraging.
I am holding an auction of promises at the Nags Head on Tuesday the 21st April at 9pm, if any joggers have any promises to donate I would be very grateful. Simple things like half a days painting or a couple of trips to
the tip often sell very well, it doesn't need to be expensive items just every day useful promises. It would also be great to see a few joggers at the auction, come along and grab a bargain!
If not I, and Acorns Childrens Hospice, would be grateful for any donations anyone could make at www.justgiving.com/chistopherjarrey Chris Jarrey
Thanks, Chris

Jayne’s FLM Adventure – Week 17 – The Final Countdown
Dee-dee dee dee, diddle-ee dee dee ....... (feel free to sing along ...) Wonder if Vikki and I will independently come up with the same title for our blogs this week too ?
Well the hard work really is done now. This week the total mileage has come down from 40 to 25. Next week it reduces even further. I only have two tiny little runs left, and then its rest and carb loading ready for the race. I've been stocking up on bananas, dried fruit, bread and honey for all those high carb snacks later in the week. The speedwork does continue right to the end, however, the advice for this final week is not to do it flat out. OK, thats absolutely fine with me
This week's speedwork was really tough ! I am absolutely convinced that the speed training has been the key to the improvement I've seen during this training programme, but they have also been undoubtedly the hardest sessions too. This week was hills reps. I ran fast for two minutes up Cowleigh bank (from the bottom, right up past the church for those with knowledge of the local terrain), and jogged back down. Ten times. This is officially a killer !
On Thursday, I managed to gather 4 out of 5 of this years Malvern Joggers first time marathoners at Malvern Spa for a photo shoot (only Andy & myself made the first attempt to do this on Wed, so we had another go) Ginny was official photographer, and we got a few nice shots - although encouraging Phil Jackson to smile proved to be a bit of a challenge! One of the photos has gone off to the Malvern Gazette, so hopefully we'll appear in print next week. A different photo is also on its way to Facebook via Andy Lyon and to Peter for the MJs website. So look out for Vikki, Phil, Andy and myself in our charity running vests complete with cheesy grins !
This morning was a mere 8.5 mile run out to Bransford and back. Despite a number of regulars being missing due to the Eastnor 7 also today, we still had a nice selection of runners out with us. Along with Ginny and myself we had Kareen, Matt, Lyn, Dave, Viv, Nic, Fong and Derek. We set off up the Worcester Road, turning left to Bransford just before the Powick lights. We followed quiet roads to Leigh Sinton, just joining the main road for the last bit. Then we had a nice trot back down Stocks Lane and back to Morrison's. Thanks for all the hugs and good wishes at the end !
So only 7 days to go now - am I feeling confident ? Well, all I can say is that I feel that I have given it 100% and I will be on the start line in as good a shape as possible. In training I will have run just shy of 600 miles, over 17 weeks, including speed training every week. I have followed my Runner's World training programme to the letter and have not missed a session, what ever the weather. I have trained in icy conditions, snow, sleet, wind, pouring rain and recently even a little sunshine. I don't remember thunder and lightning, but that is about the only weather condition I've not had! So I've done all I can - we'll just have to see how it goes on the day. Injury wise, I've been largely OK, but I've got a slightly achy right knee now, which is worrying me a bit. So I'm hoping that will go when I rest this week. It doesn't bother me when I run, it just aches a bit afterwards. I don't think the hill reps helped. Keep your fingers crossed for me & look out for running number 41165 on the telly !
My fundraising total has now passed £2200, so I am really pleased with how that has gone too. I shall be having a further push this week, to jog the memories all those people who've promised to sponsor me but haven't quite done it yet, so hopefully the total will go up even further. The webpage will also be available for quite a while after the race, so there is still plenty of time. Just to remind you again:
http://www.justgiving.com/jayneackroydandginnysharp
So I expect to be back in circulation for the LWC Sunday run on 3rd May. We'll then be picking up Ginny's sub-2hr training programme for the Malvern Half.... no rest for the wicked! See you then. Good luck to all those who are doing the Eastnor 7 today - I'm keeping my fingers crossed that the MJs snag the Ladies Team prize again. Thanks for reading. Watch this space for next weeks report of the Flora London Marathon 2009 ..... xx

Vikki Sivertsen’s London Marathon - Blog 16 - Ready, set, go!
This has been my last week of ‘proper’ training for the London Marathon and my schedule didn’t include anything too difficult…oh, other than the 12 x 2 minutes uphill sprints on Tuesday with a mile jog either side, and the ‘brisk’ run on Thursday, oh and the 12 miles at ‘Marathon Pace’ on Sunday! Other than that the runs on this ‘taper’ week were ‘easy’! I did complete all the training sessions in the scheduled time although the twelve miles at marathon pace on Sunday felt quite hard towards the end, and as I finished I thought to myself ‘crikey, there’s going to be another 14 miles at that pace’…or words to that effect! However, with only days to go until the big day I have very little training left to do. There is a little bit of speed work scheduled for Tuesday consisting of some 400m sprints with 200m jog recoveries and I will once again use Hereford Athletic track for this. Then there is an easy 4 mile recovery run the following day and that’s it!
I think the family will then heave a sigh of relief as it really has taken over our lives for the past 4 months. It has to though as it is a huge commitment, running 3 to 5 times per week and finding time to fund raise… not to mention going to work! Having said that, if you were thinking of running the London Marathon next year I would highly recommend it because for me the whole experience has already been very rewarding. I have learned a lot about running and feel proud that I have had the will power to stick to my schedule, even on the days that I really didn’t feel like going out. I haven't skimped on the training at all, and Ron has been along side me on his bike for most of the runs. He has carefully plotted routes and helped me with my pacing; I feel he has shared the experience with me. I have competed in several races along the way as part of my preparation including a half marathon around Silverstone racetrack! We have visited Acorns Children’s Hospice in Worcester and met some of the other Acorns runners. I attended the 'Meet the Experts day' in London, which was really useful and included talks from the likes of Dave Bedford and Liz Yelling. I have eaten sensibly, drank barely any alcohol, tried nearly every carbohydrate gel on the market, read running magazines and books, researched things on the internet and listened to good advice from seasoned marathon runners.
Because of all this I feel I can go to the start line prepared and think to myself that I have done everything I possibly could to make this run, and my recovery, a success. However, being a mother of 3, I can liken training for the London Marathon to being pregnant! …Everybody wants to give you their experience of when they did it, (much appreciated); you can plan and prepare for the big day as much as possible; but when the time comes absolutely anything could happen so I am keeping an open mind. The only thing left for me to do now is look forward to what I think and hope is going to be a fantastic experience in London on the 26th April 2009.
A massive thanks once again to everybody who has given me advice, support, encouragement and sponsorship! If would like to sponsor me please go to www.justgiving.com/vikkisivertsen.

Race Reports
Magnificent Eastnor Castle 7, 19/4/09 by Lucy Prosser
The day was perfect for this race, ideal weather, not too hot and a good breeze. A superb turnout by the MJ's meant a sea of green at the start line.
The start horn was sounded and off we went, we could see the whippets in the distance by the time most had only completed half a mile, the leading male was already up the first climb, which was slightly disheartening! Up we went, Steve R was chating away as usual (don’t know how he does it! – by mile three, when he overtook me he was down to 3 word sentences though). The long drag through the deer park was exactly that but enjoyable, then up and
through the mud, which if clever - could be avoided by most. There did seem to be a lot more up than down and flat, but isn't that always the way!
Every marshal on the route was informed that they were expected to turn up to the MJ's race, and no one seemed to have any objections!
The hour seemed to go pretty quickly, but there was a great atmosphere the whole way round, Big Steve and I were neck and neck, he didn’t realise it but I was chasing him all the way up to the obelisk!
I never realised there was a longer, harder climb up to the obelisk! I was introduced to it today, along with all the other runners sweating tears up toward the magnificent view point, from which no one looked out to enjoy the
views, just ran on past, looking at feet, said a quick hello to Chris on the left turn and longed for the finish line!
Thank heaven for downhill finishes, I managed to gain 7 places on the way in which pleased me no end! (I do enjoy a good bit of downhill!)
All in all - a great race, well done to all MJ's who raced, ladies and mens team prizes, Ruth J did 52 mins and came 3rd lady, not too sure about any other times so will have to check the results page.
Fantastic race, anyone who didn’t do it missed out! Lucy
Thanks, Lucy

Magnificent Eastnor Castle 7, 19/4/09 by Maria Liviero
I had volunteered to marshall the Eastnor Castle 7 but Chris thought it would be a better idea if I ran the race instead (for who I thought)! Well, I turned up today feeling pretty nervous and dreading what I thought was going to be a race made in hell. How wrong could I be, the sun came out but it was not too hot, the scenery was great (not that I saw much of it), there were some hills and some muddy bits. I even managed to pass a few people going up the hills - I knew the experience of running up the Old Wyche Road a couple of weeks ago would come in handy.
Overall a great race, a nice glass as a souvenir and we did well on the medal stakes as well with Ruth coming in 3rd Lady and I was proud to be one of the first 4 lady Malvern Joggers home with Ruth, Lucy and Helen to win the ladies team prize and the first 4 MJ Men (sorry guys I can't remember all the names) won the mens team prize also. I'd also like to say 'well done' to Judy for knocking 7 minutes of her time of last year. Maria
Another good day for the Malvern Joggers!!
Thanks, Maria

Magnificent Eastnor Castle 7, 19/4/09 by Annabel Jeffrey
How NOT to prepare for the Magnificent Eastnor 7 - a view from the rear...
Sat..don't run, Sun ditto, Mon ditto
Tues - Thurs ditto with added 10 cigarettes a day whilst away on camping trip
Fri - find out chums have dropped out from the race. I feel that I am probably hopelessly unfit for that 'orrible climb and decide not to bother doing a run to see if there is any hope of any retained fitness, and go to cinema instead. Decide not to do race.
Sat - Finally do a run! Midway through.. decide to do Eastnor. It is only a lovely 7 miler after all and I can just think of it as a run. Stop after 3 miles to have a drink of water at a friend's, forget the time, and have to sprint the last mile and a half as I was late for picking my children up. Oops.
Sunday. Porridge, banana, lucozade, TERROR
Get to Eastnor and lots of lovely Malvern Joggers are there, either waiting to run, or nobly marshalling. NO sign of Chris, he must be waiting to be there for us in our time of need. I make it out of the toilet just in time to jump into the photo as I finally understood why all the MJs were lined up facing the wrong way!
It is an absolutely beautiful sunny day and we set off to take on the beauty and the pain of this unique race. (Having been forewarned by the starter that if we were injured by any of the natural hazards, to just 'crawl out of the way under a bush and wait for rather a long time')
First couple of miles are not so bad as I have Sally and Jackie to talk to, and it really is a Beautiful day.
Mile 3 to four and I am sure there are supposed to be some downy bits here and there. Hurrah there are, and some mud too, just enough to add a bit of variety to what is becoming a strangely enjoyable run. I manage to speed up a bit thanks to Sally's jelly babies and suddenly I have made up some ground. Everyone is very friendly and this really is not so bad. After mile four I was running the lovely downhill stretch and thinking 'I am actually enjoying this. The friendly AND pscychic marshall at this point said 'Are you enjoying it' and I was able to say 'Yes, wierdly, I am!' Even though I knew what was just around the corner....the 'orrible climb to the Obelisk.
But there are wild flowers everwhere, wood anenomes, the very first bluebells, and something else in stunning shades of indigo blue. It is really beautiful. And the views in every direction (except up) are stunning. Okay so they have moved the obelisk this year, but this race really still is pretty good. Okay so I am not exactly racing, but not walking either. We have done 5 miles and I can see the back of Jude!
Up past the obelisk and I am looking for my friend Charlotte but she is not there. Ah well at least it is downhill for a bit now although the antisocial bloke with the earphones has overtaken me again (He has been annoying me, blocking the path because he could not hear me coming). Just down from the Obelisk and around the corner a beautiful sight awaits. It is Chris!! ANd not just Chris but my friend Charlotte and her husband and dog :) High fives all round. FOr the first and last time ever I run past Chris in a race and bouyed by their support I overtake that antisocial guy for the last time and he does not see me for dust! I know fortunately that another hill is to come, but it is SUCH a beautiful day and I am nearly home having run the furthest that I have run this year. Mile 7 is a relative doddle and I was happily 'sprinting' to the finish over the green grass of home only to be spurred on to the further exertion of some seriously fast running (for about 10 yards) from Nick Hitchins. And then I got a lovely glass from Jenny, and there are smiling jogger faces everywhere. We all milled about happy and satisfied, basking in the sun, until our great leader arrives with armfuls of marshal type stuff, just in time for the prize giving where our ladies and men's team shone and were duly rewarded with cider.
This is a fabulous race, and today's deep blue springtime skies and sunshine really enhanced the beauty of the route and the surroundings. We are so lucky to have this stunning setting on our doorstep, and with all the familiar faces and local support it really is a very special event. Thanks very much to our friendly running neighbours the Ledbury Harriers for my third and and best Magnificent 7. And it was a great day to be an MJ. Annabel
Thanks Annabel, a masterpiece and an entertaining read, to say the least! - Chris

Eastnor 7 Overview by Chris
What a brilliant day for the MJs and what a brilliant event.
The last time this race was held was 2 years ago when the monsoon season had descended on this part of Herefordshire. Everything seems better when the sun shines and today’s race was no exception. 28 MJs were there with 20 running and 8 marshalling or helping out. Of those helping with the organisation of the event, everyone seemed to be happy with the jobs they were given which ranged from writing finishers numbers down to handing out the race momento’s to standing on a corner sticking your arm out. That was me. Sounds easy, which it was but if I missed anyone they would have ended up somewhere near the Gullet Quarry. When the last runner went by it was time to uproot the direction arrows, remove the red and white tape and return to base. Which I did with immaculate timing as the presentation was just about to start.
I was hoping we could repeat last year’s success by winning the ladies team prize again and successfully persuaded in-form Maria to run instead of help out to increase our chances. She was our second lady finisher. Ruth, Lucy and Helen completed the team and put in good performances to ensure the MJ Ladies retained their title.
What I didn’t expect was that our guys would win their team prize. After all, their not as good as our ladies, are they girls? It was mighty close though. It’s decided by the adding up the finishing positions. The team with the lowest number is the winner and there was only two points in it. That’s two race places! So let’s hear it for the boys, Nick Hitchings, Richard Love, Jon Green and Mark Cusack. Well done, guys! Also, well done to Ruth for her individual prize and a huge thanks to Ledbury Harriers for giving us such a good time.
So that’s 28 at Eastnor, 10 Ladies Who Chat plus others like Vikksen and Alison (below). That’s a lot MJ’s outdoors doing stuff. A good example to the rest of the population!
Tewkesbury Wet T-shirt Race (sorry Aquathlon) 4, 19/4/09 by Alison Winwood
I was flying the flag for Malvern Joggers alone this morning. Mark and Alison were nowhere to be seen and the CH&CD had a staff meeting in school. In fact, so did I, but I dashed out as early as possible and had made arrangements to register late so I could still take part.
What a glorious morning for it as well. I managed my best time yet 34:33. Not sure if this was down to having been on holiday beforehand (never mind tapering this was a complete stop) or the sheer amount of chocolate and energy gels I managed to consume in the hour before my start time. The swim wasn't fast but I'd learnt my lesson from last time and took it steady so had more energy left for the run which went really well. I even overtook someone!
This was the last of these events and my final chance to practise before doing a full triathlon again. In fact my wetsuit arrived this morning ready for swimming down the Severn in the Upton Tri on 11th July. The event is open for relay teams so if you don't fancy doing it all you can persuade a friend to swim in the duck pee, as my dear husband keeps describing the river water.
Although I'm never going to win a sporting event, I did get awarded a bumper goodie bag for being the only woman to complete all 8 races in the 2008 and 2009 series. So perseverance or sheer pig headedness in the face of all the evidence means you can win!! Never let lack of talent hold you back! Alison Winwood
Thanks, Alison

The First Malvern Joggers Race
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. Volunteer required . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 22/4 British Camp 7pm
Sun 26/4 London Marathon
Sun 26/4 Stratford Marathon
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Sun 17/5 Hereford Half Marathon
Thu 23/5 Hereford Leisure Centre 5K Series – Race 1
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Sun 7/6 Malvern Half Marathon
Wed 17/6 Malvern Joggers Race
Sat 20/6 Malvern Midsummer Marathon
Sun 12/6 Wyre Forest Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 12 April 2009

Fellow Athletes,

Next Wednesday
Don’t go to MSJ because we have finished meeting there for the winter of 2008/9 and won’t be back until September. Please tell all your running friends. To find out where we will be each week, read this blog, look in the Malvern Gazette under, Whats On Guide – Sports & Fitness, email me, see the Malvern Joggers Facebook page or visit our website.
Next Wednesday we will be meeting in Welland at the Pheasant pub 7pm as usual.
We are meeting there because we like a drink afterwards and its part of what we do but please note there is limited parking, so...
If you have to park at the pub please only do so if you will be going in there for a drink afterwards.
There is plenty of room in the area to park elsewhere such as by the village hall and primary school.

Eastnor 7 - 19/4/09
Next Sunday it’s the Magnificent Eastnor Castle Seven. All the details including an entry form can be found on the Ledbury Harriers website. I am still appealing for volunteers to help on the day, so if you are interested please let me know.
Other than that, last year our ladies won the team prize. The first four ladies to finish from the same club make up the team. Our winning ladies last year were Vikki Sivertsen, Julie Marshall, Alison Merley and Helen Clarke. It would be good to win it again, ladies. After the MJ men just aren’t in the same league as you ladies! So, we want as many of our runners there as possible either helping or running, especially our ladies!

Jayne’s FLM Adventure – Week 14 – Taper, what taper?
So, Mr Runners World Ultimate Marathon training programme chappie, what exactly happened to this taper I was promised ? Forgive me for feeling a little bit conned here, but I've stuck exactly to my programme this week, and have done more miles than I did last week ! What is that all about ?
Well, after a bit of digging I've discovered that apparently after (only) a four month training programme, I only need a two week taper ........
So I've survived another 40+ mile week, and after Tuesday's speedwork and Wednesday's MJs run, I had a change of venue later in the week as we went to Yorkshire to visit my Mum & Dad for Easter. Thanks to map-runner.com, I was able to work out a 9 mile route for my Friday run. Running on my own has been quite an unusual experience during this training programme, but I enjoyed it as a change. Unfortunately, I ended up with a route containing 4 significant hills, so it proved an interesting challenge.......
Back in Malvern for today's 17 miler, a group of 10 set off on a run towards Hanley Swan via Madresfield Road and the Guarlford. Along with Ginny and myself, we had Catriona, Jude, Fong, Kareen, Maria, and Chris (as the token bloke). We were also joined by new runner Carrie, and a visitor from Manchester whose name I didn't catch. I did however learn that she ran last years London marathon in 3:11! I was sporting my MIND charity running vest (which arrived yesterday) for the first time. It turned out to be very comfortable, and just the job for a pleasantly warm day, as well as being in a rather attractive colour scheme.
Catriona and Jude took us out at quite a brisk pace (they were chatting too much to notice, apparently !) We heard tooting and shouting from a car which went past us on the Madresfield Road, and turned round to see the smiling faces of Vikki and Ron, who slowed down for a quick chat as they headed out to Bredon for Vikki's last 18 mile run. When we reached the Guarlford, Carrie turned back first for the 6 mile option, followed by Jude, Catriona and Fong for the 9 mile route. The rest of us carried on through Hanley Swan towards Welland, with Ginny trying out carbo gels for the first time, which provided some entertainment as she wrestled with the package Eventually we turned back towards and then past the Three Counties and along Poolbrook.
Just for a bit of a change we came back along St Andrew's road, cutting through to MSJ before heading back to the Worcester Road across the common. We even had enough energy left for a sprint back to Morrisons, completing 15.8 miles altogether at an average pace of 9:30 per mile. By the time I had run home this had rounded nicely up to 17.
Next week is definitely a lighter week of training (I've checked this twice!), so I'm looking forward to giving all those little niggling aches and pains a chance to recover, and taking it a little easier. I have everything planned now for the big day - food, drinks, gels, clothes, socks, shoes etc. So I'm as ready as I can be........ I'm just looking forward to getting to race day and getting on with it !
But there are still two more weeks left to raise some more sponsorship money, so if you've been thinking about sponsoring me, but haven't quite got round to it yet, now could be the moment. Thanks to everyone's generosity, I've adjusted my fundraising target twice already, and have raised £2087 so far. Check it out at:
http://www.justgiving.com/jayneackroydandginnysharp
A huge thank you to all my sponsors ! And thanks for reading, see you next week xx

Vikki Sivertsen’s London Marathon - Blog 14 - Taper…What Taper?
The taper has begun, albeit not very noticeably! The focus this week has been on pace. Tuesday I was scheduled to run some sprints consisting of 6 x 800m fast followed by a 100m recovery, with a mile jog warm up and warm down respectively. This seemed like the perfect opportunity to pop back over to Hereford and use their athletic track. The session went well, but I find running for a lengthy period on the track affects my legs in a different way to road running, particularly shins and calves, so I welcomed a deep post-workout sports massage on these areas when I returned home, which brought instant relief. Thursday’s schedule called for me to run 10 miles at ‘marathon pace’. Again this session went well and I stayed on target for the duration. We started and finished this session from the Anchor at Welland, so we popped in for a coffee afterwards – reading their menu board made us think next time we will time the run to finish and arrive back there for lunchtime! Easter Sunday’s run saw us back on the 18-mile circuit through the villages surrounding Bredon Hill. I love this route; a few gentle inclines and very picturesque all the way. However, on this occasion we hadn’t banked on being inundated by cyclists! You could have put money on the ‘Tour de Bredon’ taking place in both directions simultaneously! In fact we came face to face with one pack twice, they called out “Good morning again!” But the funniest instance (quietly encouraged by Ron!) was when, running up a hill, I overtook a lady cyclist! Ultimately another good session keeping to the correct pace easily despite having ‘heavy legs’ from the start.
So during the ‘taper’ my focus is to complete my runs according to the suggested pace and time of the schedule that I have been using from the beginning of my 16-week plan. This means taking things easier in my exercise classes (just me, not the participants!) and resting and recovering as much as possible. The miles are ‘in the bank’ now and simply a case of keeping the legs ticking over for the next two weeks. It is also important to be consistent with my eating and not introduce anything new into my diet. Sensible carbohydrate loading is key, although I must not overeat and feel sluggish. However, eating too much protein can fill you up too much and prevent sufficient carbohydrate being taken on board. This seems a good point to say that generally weight loss and marathon training do not go together. This is because it is so important to eat more carbohydrates than usual to sustain the increase in the weekly mileage. Before deciding to run a marathon make sure that this is something you are comfortable with. I put on a couple of kilos within the first few weeks of training and I recently read that between now and race day the average marathon runner should put on another 2 kilos! Most if not all of this will be burned during the race and if not a few sessions of ‘Body Pump’ should soon burn off the excess.
Deciding to run a marathon is the easy part. Starting and finishing your training and completing the marathon takes preparation and planning: 1) Run regularly. 2) Build up gradually. 3) 20 x 20*. 4) Understand marathon pace. 5) Be flexible and adaptable to your needs. 6) Be committed and disciplined. 7) Build in regular rest – no training at all. 8) Have confidence and prepare. 9) Have an understanding other half!
*20 x 20 = be able to run 20 miles or 3 ½ hours which ever is less, 20 days before marathon day.
I still need a few more donations to reach my target of raising £2000 for Acorns Childrens Hospice. If you would like to sponsor me please go to www.justgiving.com/vikkisivertsen. Many thanks once again to those of you who have already donated.

Race Reports
Cape Cornwall Endurance Life Trail Half Marathon, 4/4/09 by Lucy Prosser
Having spent the last 6 weeks nursing a dodgy ankle, doing a trail half marathon around the Cornish coast was definitely not on the doctors recommended list! But, itchy feet and all that, off I went!
If you are after a PB, this is NOT the race for you, if you are after amazing scenery, fantastic trails, a hard challenge and lots of hills – this is the one for you. This is, without a doubt, the best race I have ever taken part in. A very friendly atmosphere between all the competitors and brilliantly organised. There were 2 MJ's running this one, Richard Love and myself.
It started with a nice gently jog down towards the coastal paths in St. Just - Cornwall, onto the trail, where it was a BIG bottleneck, so the whippets had to really get away quickly to avoid this. No chance to enjoy the views as watching your feet was an absolute must! Up and down the peaks and troughs of the coast for the first 8 miles, FANTASTIC! then we headed inland, this could have been boggy, but dry weather for a week or so was favouring underfoot conditions, with the sun beating on our backs, we ran across the moors and headed back towards St Just, lots of local support (sheep), less than half a mile of tarmac, At 13.2miles (according to my Garmin), I realised, the distance was not entirely accurate as St Just Church Spire was still well in the distance we then met back up with the
coast path and a nice downhill section before the climb back up into St Just, the last half a mile was a killer, much steeper than I remembered!!! (14.7 miles in total!!!)
I remember thinking that I would never tell anyone what time I got, then I discovered that the fastest female was 2:11, so 2:29 didn't seem so bad!! I strongly recommend this race, or even the entire series to anyone that loves
off road challenges, it was absolutely fantastic and I will definitely be going again next year. 10/10. Well done to Richard Love, I didn't see you at the finish as I had to get back to pick up little one, hope you did well!!!! Lucy
Thanks, Lucy

The Easter Egg Race, 12pm 11/4/09 by Chris Barker
This one took place at the Top Barn Activity Centre, Holt Heath, Worcester and was organised by Runaround Sports. I’d describe it as fairly light-hearted fun over 4 miles but you can put your serious racing head on if you want to as indeed some did. The entry fee was one Easter Egg and the race momento was the same thing.
Following the one mile family Bunny Hop Race, around 30 runners gathered at the start including some of the previous nights Malvern Joggers party animals who were trying to see if you really can run with a hangover having left the bash at 3am, on the morning of the race. For some strange reason none of the afformentioned party people managed to run as well as they normally do but there again they did well to stand up let alone run. At least they were sufficiently steady on their feet to avoid falling into the lake which they had to run around!
Our Nick Hitchings wasn’t one of those drinking for England the previous night which meant he was able to give it his best shot finishing in second place having pushed the winner most of the way. Andy Milton finished 4th, not bad considering his handicap. Paul Newman had a good run and Chris Jolley was next followed by Roodie with me trundling in after him. I deliberately took it easy to save myself for my next event 3 hours later but found it impossible to run slower than 9 minute/mile in a four mile race. That’s that one done, on to the next one.

Easter 10K, 3pm 11/4/09 by Chris Barker
Following the Easter Egg race, I drove down to Gloucester, nibbling the chocolate egg that I came away with at the previous event. This was my second race of the same day. Not obsessed, just enthusiastic!
The most races I’ve done in one year is 31. I’d like to do 50 this year although I have got off to a slow start having done only 5 before today but now I can add two more to that. I’ve only tried to do two in one day once before, Crowle and the Crocodile 8, and it didn’t work because I pushed myself too hard in the first event.
This was organised by Severn AC and anyone who has done one of their races will tell you that they attract the best local runners and usually only about 30 to 50 of them so as I didn’t exactly have fresh legs there was actually a small chance that I could finish last!
Around 65 runners took part including fellow MJ Nick Hitchings, another refugee from the Easter Egg race at Top Barn. At least we had a good excuse if we had a bad race which in the end we didn’t. We both made a very cautious start having competed for the spot at the very back of the field before the gun. This is where I can often be found although I wouldn’t have said that of Nick. As the race unwound we steadily improved our positions , Nick more than me of course.
I have to say that these hairy little legs performed quite well with the exertions of the previous race not really evident. I finished in 48.58 only slightly worse than I would normally have done with Nick coming in on 44 minutes. No local races on during the evening that I knew off, so only two today!

Hanham Horror, 12/4/09 by Julie Caseley
Another glorious day for a race with a difference. Organised by the Bitton Road Runners of Sodbury Slog fame, gives you a clue as to what to expect! It’s a 6 mile run along woodland trails and the River Avon towpath. The route includes hills, lots of steps, some going down but most going up and a very steep, long incline near the end that requires the help of a rope and a bit of technique. Much to the organisers disappointment, there was a noticeable lack of mud and water compared to last year. However, there was a bit of a bog that we had to tackle on the outward journey and the return – some runners still managed to lose a shoe or two.
I finished in 1:00:22, exactly 1 minute faster than last year despite a few bottlenecks but was definitely helped by the lack of mud. I also managed to win a spot prize – the choice of an Easter egg or a bottle of beer; needless to say, the calories I burnt today will be put back on by tomorrow! Regards, Julie
Thanks, Julie

Belvoir Half Marathon, 12/4/09 by Phil Jackson
Unbelievably this was my first race this year!! It was a fantastic feeling to get back into it again and I really, really enjoyed this friendly, rural half. The start and finish are in the tiny Leicestershire village of Hose which is about 100 miles from Malvern and half way between Nottingham and Grantham. For me it was the final stage in the "Neill Says..." training programme for London. I've spent so long running at 9 minute miles since Christmas I had no idea what to expect for a Half run at race pace. I needn't have worried. For the first seven miles I was on for a PB but then faded a bit to finish just a minute over the PB at 1.44.28 and a pace of 7.56 (276th out of 700). I was really very pleased with this time. The cool temperature and the continuous light drizzle made for ideal conditions. The organisers claimed that the course was flat and ideal for PBs. There is no such thing as a flat race and this one surprised me with its slopes, inclines and hills (all up of course). It was all run on narrow country lanes and the countryside was agricultural without really being all that interesting. As I came into the finish the commentor announced "Runner 71, Phil Jackson of Malvern Joggers.......he's come a long way!" You're not kidding, I thought, 13.1 miles! Perhaps next year, a few of us might go? Phil
Thanks, Phil

Run Reports
Good Friday's Hot X Bun Run by Ginny Sharp
I was joined by Catriona, Jude, Derek, Dave. Viv, Eric, Ken and Pete C. for a great 7 mile run over to The Old Hills. The rain stayed away and the conversation was plentiful, including Pete and me making plans for the post Marathon social . You will have to turn up on the night to find out what treats we have in store for you!!!
Thanks for the excellent company. Ginny
Thanks, Ginny
Ladies Who Chat, 12/4/09 by The Sultan
Morrison’s was closed today so the citizens of Malvern were unable to enjoy their Sunday morning shopping fix. That didn’t stop some of them driving around the car park like zombies in a state of disbelief. I think they should have got out of their cars and run with us.
A number of the regulars LWC were missing today but there was still 10 who rose from the dead, sorry, rose from their beds to join their chums for another of Jayne’s monster runs with bale-out options.
Strangely, I was the only male runner but hey! I don’t mind being surrounded by nine beautiful ladies. It is true what they say about flattery?
Two ladies made their first appearances with us. One being Carrie and the other was Alison from Trafford AC, Manchester who was in Malvern for the holiday visiting relatives. She emailed asking if I could recommend a route. I recommended the LWC.
I clocked the total run at 15.7 miles, to go with the two races I did the previous day and the Bacon Buttie 10 the day before. The best bit was possibly towards the end when we got a sniff of Morrisons with a bit still left in the tank. It turned into a bit of a race and we did the last 0.65 miles in 5 mins 40 secs. That’s 7.50 minute/mile pace! - Chris

Joggers in the Gazette
See the back page top left hand corner for a report on the Scenic 6. Thanks to Jon Newey for that.
See also page 7 and an excellent photo and article regarding MJ Catriona Robinson and her fund-raising effort in the Reading Half Marathon.

The First Malvern Joggers Race
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. To start with, I would like to build a volunteers list . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 15/4 Pheasant Inn, Welland
Sun 19/4 Eastnor Castle 7
Sun 26/4 London Marathon
Sun 26/4 Stratford Marathon
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Sun 17/5 Hereford Half Marathon
Thu 23/5 Hereford Leisure Centre 5K Series – Race 1
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Sun 7/6 Malvern Half Marathon
Wed 17/6 Malvern Joggers Race
Sat 20/6 Malvern Midsummer Marathon
Sun 12/6 Wyre Forest Half Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 05 April 2009

Fellow Athletes,

The First Malvern Joggers Race
The Date : 17th June 2009. The Time: 19:30
Race HQ: Welland Village Hall. The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
Running an event of this type requires a lot of people to help. To start with, I would like to build a volunteers list . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Paris Marathon aka Roodie & Crampy go to ‘Gay’ Paree
Jon Newey with the hot news - Well, the Paris Marathon hotline has been buzzing for the last 24 hours. The early news was that Roodie and Crampy were sharing a double bed. Whatever they got up to in the early hours seems to have done Steve some good as he said he'd done a 3.45 and finished ahead of Graham. Brilliant run I think! Checked the race website and Steve did a 3.54 and was about 1.5 mins up on Crampy. I guess they were gun times and Steve's was his own reckoning from crossing the actual start line.

Membership
Our new members are Catriona Robinson, Sam Carrington, Chris Jolley and Mr Geoff Field .
Rejoiners are Karen Surridge and Annabel Jeffery.
It's the time of year now for our Secretary Phil to renew the Club's affiliation to England Athletics and to update our membership on their website. Anybody who hasn't renewed will no longer be affiliated to EA and won't be able to use the cheaper rates to enter races. So get those cheques in soon, folks! To Phil at Philip159@btinternet.com

Eastnor 7 (19/4/09) – more volunteer’s required
We still need volunteers to help at the Eastnor Seven on Sunday the 19th of April. If you can help please let me know - Chris

Jayne’s FLM Adventure – Week 13
Yipee- Here Comes the Taper!
I have been fantasising about starting my taper all week (yes, I'm afraid that is the best fantasy I can manage at present). I was a little disheartened at feeling so completely drained after last weeks 20 miler, and although I managed a decent speed session on Tues of 4 x fast one mile reps, I felt really tired again Wed to Sat. Not sure if it was still the after effects of last Sunday, or a little bit of a bug, but I was exhausted.
I had a nice slow trot across the golf course with the MJs on Wed, but was less than enthusiastic about the tempo run on Fri. Fortunately I soon as I said to Ginny "I'm feeling a bit ti...", she sensed weakness and pounced, finished the sentence with "So lets just have a nice easy trot round Leigh Sinton, excellent, just what I was thinking too!" She said that she was expecting to have to work much harder to persuade me into a gentler run. So we had a pleasant evening run, and then I had a rest from running on Sat in preparation for my 20 mile race on Sunday.
A lot of the 20 mile races in the calendar were two weeks ago, which was just a bit too early for my schedule (and too soon after the Bath Half), so I'd looked around for a 20 miler this week. The only one I could find was in a village near Bedford which, according to the AA, was a 2 hr 15 min drive away. And it started at 10 am. I tried not to think about how early I'd have to get up, and entered it anyway.
So today I trekked halfway across the country to do the Oakley 20. It was an incredibly early start. Along with my official Coat Holder, Coffee Drinker and Chauffeur (CHCDC), I left Malvern before 7am which meant getting up at 6. I was surprised at the lack of complaints from CHCDC, but suspect that that was mainly because he wasn't awake enough to speak until after his second cup of coffee at about 8.30. Still, it was at least quiet on the roads (who else would be daft enough to be out at that time on a Sunday ?) and we had a very good journey, arriving in plenty of time to park, and for me to go to the loo twice before the queues got too long. The weather was just perfect - sunshine, but not too hot and a little breeze. The race was well organised and the course decription of 'undulating' was fair. A few ups & downs, but no major hills (not to a Malvernite, anyway)
Given how I'd been feeling in the week, I was a little apprehensive about the race. But I was pleasantly surprised. I felt good all the way round, and having forced myself to stick at steady 9 min miles for the first 12 miles or so, I then couldn't resist racing a bit. So I picked up the pace in the second half and passed quite a few runners who had slowed down as I speeded up. Now, there were no timing chips on this race, so I'm afraid you'll just have to take my word for it that I finished in a very pleasing 2hrs 55 min 15 sec. This was an average pace of 8 min 40 per mile, but I think my official time will probably be about half a minute slower.
I was popping carbo gels every 5 miles, and was high on glucose and adrenalin in the last couple of miles. All the training I've had from Lynn H in speeding up when you can smell the finish, and chucking in a couple of fast miles at the end clearly paid off. I even managed a sort of sprint finish round the field at the end, passing about 10 other runners in the last 200m !
Having to get straight back in the car at the end was not the best next step, and there was a bit of creaking and groaning when I climbed out at the M6 Services. But I don't feel too bad now and didn't need a kip this afternoon like I did last week. So now its the taper, yippee! (Although, now I've looked at next weeks schedule, I have to say its a barely noticeable taper for the first week)
I'm looking forward to hearing how all my MJ friends & especially the 'Ladies Wot Chat' got on today in the Scenic 6, and big congrats to my old university friend Jill, who did a PB of 1:48 in the Bournemouth Bay Run (half marathon) today and is also revving up for a good run in London. Thanks for reading. See you next week xx
P.S. Don't forget http://www.justgiving.com/jayneackroydandginnysharp - over £1900 raised for MIND - the mental illness charity, so far, and still plenty of time to raise that total further

Vikki Sivertsen’s London Marathon - Blog 13
“I can see St. Peters from here!”
Hooray! It’s the end of ‘Monster Month’ and today I completed my longest run to date, which is also the longest run I have to do before the day of London Marathon – two little ducks: twenty-two miles. (Well I don’t know about 2 little ducks but at one point there was a very large goose in the middle of the road, or was it a gander? I wasn’t going to hang around to look!) Yes, the next time I run one step further than 22 miles I should be able to see the Tower of London.
The Runners World schedule I am following suggested taking this run slow and relaxed, ‘enjoy the scenery, walk if necessary, finish in a good mood,’ that sort of thing. So this is exactly what I did. Ron cycled alongside me and we chatted most of the way, at one point I think we actually talked about something other than the marathon! The weather was perfect and I felt comfortable. I sipped water at regular intervals and had a carbohydrate gel about every 40 minutes. I felt a bit tired and had a little twinge in my left hamstrings at about half way, but luckily it seemed to disappear with about 4 miles to go. Into the last couple of miles I was aware that the conversation had come to bit of a stand still. Ron was trying to make jokes but I was unable to laugh. However, when at about mile 21 he said, this time without intending to be funny “I can see St. Peters from here! “it did raise a laugh as I looked up and yes, there was the Garden Centre, our finish point. (If you don’t know the joke then ignore that last bit!) I jogged in to the car park to be greeted by the smiling faces of fellow Malvern Jogger Steve Ollis and his family who had all just taken part in the ‘Scenic Six’ runs at Peopleton! He also gave us news of a couple of other MJ’s who had run the Paris Marathon that same morning…do you think this running lark might catch on?!
Hopefully I have inspired some of you out there to either start running or challenge yourself to run further than you have done before or enter a race maybe. If so then your moment has arrived because on Sunday 7th June it is the Acorns Triple Run in Malvern. There will be a 1km fun run, a 5km and a half marathon, all starting from the Three Counties Showground. It’s a great day and of course a fantastic cause to raise money for. It’s nine weeks away; this means there is still time to train for it. Go to http://www.acornstriplerun.org.uk/ for an entry form and more information on the runs and http://www.runnersworld.com/article/0,7120,s6-238-244-258-6851-0,00.html for the Runners world nine-week half marathon-training plan. Alternatively if you fancy a bit of cross country running the Malvern Joggers are holding their first 10k run on the evening of Wednesday 17th June on Castlemorton Common go to http://www.malvernjoggers.co.uk/index.php for more information and an entry form. Something for everyone there I feel!
So it is now only 3 weeks to the London Marathon and this is where my training schedule ‘tapers’ (gets a little bit easier!) I am pleased about that, as the last month has been hard. It’s now time to eat (as if I need encouraging!) and ease back on the energy levels in my exercise classes (that’s me, not the participants!)
Thanks very much to all the donations made to Acorns Childrens hospice, if you would like to sponsor me please go to www.justgiving.com/vikkisivertsen.

Race Reports
Leamington Spa 10K, 5/4/09 by Julie Caseley
9 am is an early start for any race but when it’s at Leamington Spa, getting up at 5.40 am seems like the middle of the night on a Sunday morning! However, the sun was shining and it was a beautiful day. How different from last year when there was snow on the ground and quite a few entrants didn’t make the journey. This year there were in excess of 2000 runners (but still only 8 portaloos) and still some competitors queuing as the gun went off – thank goodness for championchip timing.
It was a very crowded race but most started in their predicted finishing times so there wasn’t a lot of jostling for positions at the beginning of the race. The race started in the centre of Leamington and finished in the Mill Gardens with the route around Leamington town centre parks and surrounding streets as well as an anti clockwise run
around the golf course.
It took me 3 or 4 km to get into a rhythm but felt I was going well in the second half of the race so I was quite surprised to finish in just over 50 mins especially since I set my PB here 2 years ago over a slightly different course in just over 47 mins. The marshals, cubs/scouts and cadets were very enthusiastic and encouraging and it was lovely to see Jonathan Green at the race – well done to him for finishing in about 41 mins.
Hope everyone had a good race at Peopleton – I even heard someone say there were hoping to finish the Leamington race in about 45mins then shoot on over to do the Scenic 6 at 11!! I wonder if he made it? Regards, Julie
Thanks,Julie

Scenic Six, 5/4/09 by Chris Barker
This was the eight running of the event with a record 400 runners if you include the 2.5 mile fun run as well. It’s the sixth one I’ve done and easily the driest and therefore fastest Scenic Six that I have known. Much as we don’t like excessive amounts of mud, a dry multi-terrain course means hard and rutted ground and possibly an ankle injury. Unfortunately this happened to our Jayne Cresswell who was taken to A & E afterwards. I was shocked to hear, at the presentation, that she feared she had broken it but having spoken to husband Duncan this evening, there is no break just a lot of bruising. We wish Jayne a speedy recovery.
Last Wednesday there was a very good show of hands as I made a tentative enquiry as to who was intending to be at Peopleton. On the day I accounted for 22 of our runners including, since you enquired Jayne A, there were some ladies who chat. Morrison’s will be wondering where you got to ladies. Amongst the LWC were Fong, Vivien, Lyn, Nicola and Maria. James Bruton and Mark Watling were enjoying their first races as Malvern Joggers and Jenny and Geoff of GJ fame were also taking part.
Jim Apps came storming home to be the first Malvern Joggers to finish, hotly persued by Mark Witt with Carl Flint our third finisher.
The weather was so good that back at race HQ afterwards we were able to chill out afterwards and enjoy a hot drink and a cake whilst sat on the grass in the sunshine and its still early April. What a great year’s weather this is going to be for running, I think! Talking of cakes, the local WI appeared to have gone into cake-making overdrive. There was plenty to choose from with all the profits going to the race charity, St Richards Hospice.
A great event and if you like this one you might like to do the Crowle 10K next month although it does clash with the Tewkesbury Half. The two events are different in that one is a multi-terrain while the other is a road race but they have a similar feel to them, they are roughly the same distance and in the same part of the local area. Look out for the entry form, coming to you on an attachment quite soon.

The Pitchcroft Marathon (& 1/2M) – 1st of April
Winter returned on Sunday 1st April but that did not deter 197 runners completing the PITCHCROFT Marathon
The entry level had been greater but many runners had decided not to travel or had to turn back as several parts of the country were covered in overnight snow. The PITCHCROFT course however had been spared of this and The Mayor of PITCHCROFT started the Marathon at 10.30
The marathon was keenly contested with Stephen Pettit from Ely the first lap leader, but he was overhauled by Ken Norgrove from Dublin who finished in a good time of 2.48.55 closely followed by Richard Watkinson from Princess Risborough in a time of 2.49.51.The first lady home was Clair Spencer from Kimberworth Striders in a time of 3.25.09 followed by Sarah Richards from Redhill Road Runners in a time of 3.33.53.
David Miller from Woodbridge Shufflers won the Half marathon in a very good time of 1.11.07 followed by Roger Aldis from Stowmarket Striders in a time of 1.15.49. The first lady was Jennie Roberts from Ipswich Jaffa in a time of 1.20.58 followed by Rachel Leatherwood 1.32.32.
By 2 o clock it was snowing heavily and many of the Half marathon runners had caught the marathon runners completing their second lap as they returned together to the racecourse finish. They were cheered home by an enthusiastic crowd sheltering in the grandstand, where Maureen Davies The Deputy Reeve awarded the prizes.
There were creditable performances from Graham Allchurch who ran dressed as a black dog, Simon Illingworth who is running 26 marathons this year, and blind runner Paul Watts who is a member of the 100 marathon club. Paul took away the Roger Wing trophy for the runner who best epitomises the spirit of the PITCHCROFT Marathon.
As is customary the day also included a fun run started, by Splat the Cat who was soon overtaken by runners of all ages, and encouraged by the Radio Broadland Thunder girls who were at the Marathon to support Radio Broadland Kids which is this year’s official Charity.
The Marathon Committee would like to thank their sponsors, local supporting organisations, the small army of helpers who gave up their day, and all the runners who braved the elements to make the inaugural PITCHCROFT Marathon and Half Marathon so memorable for everyone.

Oops, a bit of confusion with theBungay Black Dog Marathon. Never mind, Pitchcroft Marathon report next week. Don’t miss next year’s running of the event which will once again be on the 1st of April. You’d be a fool to miss it! - Chris
Splatt the Cat?

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 8/4 Malvern St James 7pm
Sat 11/4 Runaround Easter Egg Dash 4
Wed 15/4 Pheasant Inn, Welland
Sun 19/4 Eastnor Castle 7
Sun 26/4 London Marathon
Sun 26/4 Stratford Marathon
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Sun 17/5 Hereford Half Marathon
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Sun 7/6 Malvern Half Marathon
Sat 20/6 Malvern Midsummer Marathon

Weekly Reminders
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 29 March 2009

Fellow Athletes,

The First Malvern Joggers Race
The Date : 17th June 2009
The Time: 19:30
Race HQ: Welland Village Hall
The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated
The following from Jerry Greer......
Running an event of this type requires a lot of people to help. To start with, I would like to build a volunteers list . We need:
Course Marshalls, Car Parking organisers
Drinks station helpers, A start & finish group to record times, hand out goody bags etc.
Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com

Eastnor 7 (19/4/09) – more volunteer’s required
I have received the following message from Bruce Butler of Ledbury Harriers......
With ref to any MJ's who might be able to help out on the 19th, we would get them to assist at the start / finish area, helping time keepers, handing out prizes, drink & food etc. If you are able to give any names / numbers for
this before the date please let me know.

Much as I would prefer to be a competitor at the event, I feel that it’s only right that I offer my services and ‘do my bit’ so if you would like to do the same please email me to let me know.

Countryside with Confidence Course
This week I received a leaflet from Worcestershire County Council addressed to the Malvern Joggers. It’s the information regarding an upcoming event at Worcester Woods Country Park which is called the ‘Countryside with Confidence Course’. I have been asked to bring it to your attention and to display it on our notice board.
It’s free and it covers the following topics......
How to plan a route, read a map and find your way.
Green spaces, way-marked trails, access land and public rights of way
Places you can go and where you can get more information from
What you might see and explore
What goes on in the countryside and who manages it
What your rights and responsibilities are and the countryside code
What to wear and take with you and being prepared for the weather
It will take place over four Monday evenings 7 till 9 starting on the 8th of June. The final evening will be out in the wider countryside somewhere in Worcestershire. You need to attend all sessions and pre-book.
For further information and to book a place, contact..... Worcestershire Hub on 01905-766493 or
Email worcestershirehub@worcestershire.gov.uk

Personalising your MJs Kit
Some info from Vikki Sivertsen......
Had my name printed on my Acorns vest this week at 'A star' printers who are located at Hanley workshops (Cygnet Lodge)....They said if any of the Malvern Joggers want their names printed on any of their tops they can have front and back for £5.

Jayne’s FLM Adventure – Only 4 weeks to go!
Another big week of training done! Just one more week until the taper begins....
I've run a total of 48 miles this week with the usual speedwork on Tues, MJs on Wed and a tempo run Thursday. Friday was a complete (and very welcome) rest from both running and the Body Pump classes (which I have also been doing 2-3 times a week for strength training).
The clocks going forward made for what felt like a particularly early start this morning for the Sunday long run. A group of 11 met at 9.00am at Morrisons: Stuart, Chris, Duncan, Maria, Jude, Viv, Lynn, Ginny, Kareen, Bruce and myself. We were also expecting Ken and James - but maybe they slept in ? It was quite chilly, but a beautiful morming. Only Duncan was brave enough to set off in a vest (or a 'strappy top' as Jude interestingly described it...), but we all warmed up fairly quickly as we set off via Jennet Tree Lane and Deblins Green, and along the Worcester Road to the garage at Powick. Even Bruce unzipped his fluorescent jacket and removed his woolly hat at this point. Its great to find someone who warms up even more slowly than me - cheers, Bruce
We then turned left on Kings End Road, which is a pleasant, quiet lane which heads towards Bransford. The first 9 miles passed very quickly and soon we reached Leigh Sinton, where the first group of Jude, Bruce, Stuart and Viv turned off to head back for the 11 mile run. The remaining 7 pressed on to Dragon's Lane, at the end of which Ginny and Kareen headed back along Half Key for a 13 mile route and the rest picked up the Worcestershire Way for a couple of miles, finishing with that nice short sharp steep stretch up to Old Hollow! After that it was pretty much all down hill on to the Worcester Road, through Great Malvern and back across the golf course, Poolbrook etc. Maria and Lynn trimmed 2 miles off the full distance by heading down Peachfield Road, and Chris, Duncan and myself completed a full, undulating 20 miles in 3 hrs 9 mins. Chris spotted Lynn and Maria in the distance as we did the last mile back to Morrison's and sped off impressively. I was happy to bring up the rear !
I felt quite lively at the finish, but blimey did my legs ache - hello, lactic acid. In fact, they still ache a bit now despite a stretch, a shower, a big pub lunch and a nap. Hopefully I won't be too sore tomorrow...
I received my London marathon magazine and my red laces in the post this week, so its starting to feel very real now. I'm also looking forward to receiving and trying out the running vest from my charity, MIND which should arrive in the next couple of weeks. My sponsorship total continues to climb and is now up to £1821, which is just fantastic! But I'm not finished yet, so please dig deep and keep the donations coming at:
http://www.justgiving.com/jayneackroydandginnysharp
A huge thanks to all my sponsors, I really do appreciate the support. I'm starting to realise now how tough those last few miles are going to be, and I know that all the support will really help to keep me going on the day when the aching legs really kick in. As ever, thanks for reading, see you next week for a report on the Oakley 20 xx
Thanks, Jayne

Vikki Sivertsen’s London Marathon - Blog 12
This week started off a lot more satisfying for me regarding time, pace and effort. Tuesday’s interval session and Thursday’s brisk run both left me wanting more, so much so that I was tempted to do a fourth 1.5 mile ‘fast’ interval on Tuesday. However I thought it best to finish with “something left in the tank” rather than push it and run the risk of being too tired to comfortably complete the rest of the week’s schedule.
Sunday came around and it was a 20 miler, the same as last week. I felt confident and bearing in mind that the clocks were moving forward and I would be losing an hour of sleep, I made a point of having an early night on the Saturday. The weather conditions were perfect. We had planned the same route as last week that started and finished at St. Peters Garden Centre. Ron was going to be with me on his bike, but we decided to do this run a little differently in preparation for London. We wrote down my ‘split’ times (the time it should take me to get to each mile marker) to take with us. I carried everything I would be carrying on the day in my bum bag i.e. carbohydrate gels, plasters, phone, Vaseline! Ron carried water and Lucozade. He planned to meet me at each mile and offer the drinks for me to take, as on the day water is available at every mile and Lucozade at miles 5, 10, 15, 19 and 23. Unfortunately when I filled one of the water bottles at home I had not put the top on properly, it had all leaked out in the car. Not a good start. We had a second bottle but this would not be enough water for the full 20 miles. I took a sip of water from mile one, this kept me hydrated but was obviously too much as at mile 5 I needed to stop for a pee! Mile 8 was near a friend’s house, so while Ron re-filled the water bottle here he stopped for a quick chat whilst I carried on running. When he caught me up he noticed that the timer on the bike trip computer had stopped because he had been stationary for so long! I had forgotten to put my watch on, so from this point my pace was a question of guesswork. Mile 11 came and I needed yet another pee! This run was not going to plan. The schedule suggested running the last third of this 20-mile run at my planned marathon pace. Ron reset the timer for the last 7 miles. I couldn’t get this pace right today and ended up doing it quite a bit quicker than I needed to, which sounds great but actually wasn’t necessarily a good thing as the idea was to practice ‘race pace’ once the body was starting to fatigue. I’m hoping that by making all these mistakes on this run I have learned from this and will be more prepared for the actual event on the 26th April.
So what do some of these running terms mean? Easy pace is exactly that, enjoy the scenery and use this pace when warming up or recovering. Steady is a bit quicker than easy; you should still be able to hold a conversation. Threshold or brisk running is a harder pace, it should be ‘controlled discomfort’ and you should be able to say a 3 or 4 word sentence. Race pace is obviously the pace that you can maintain for 26 miles (when training for a marathon) and it’s really important to feel and understand this pace well before race day. I have got 4 weeks to work on that!
Thanks very much to those of you who have sponsored me to run the London Marathon to raise money for Acorns Children’s Hospice. If you would like to donate please go to www.justgiving.com/vikkisivertsen.
Thanks, Vikki

Race Reports
Clevewold 14, 29/3/09 by Julie Caseley
Another lovely day for running or racing. The race HQ was at Postlip Hall, well the Tithe Barn actually, but it was very comfortable with home bakes, tea and coffee. The grounds and views were exceptional, especially on such a fantastic day. The start was on Cleeve Common, fairly close to the race HQ. For once, there were no queues for the
ladies toilets (there was for the men’s!) probably because there was a limited number of female entrants!
I thought the route was very well marshalled although for most of the time I was following other runners and when I was by myself I didn’t think there was a problem. So I was quite surprised to learn that most competitors went wrong the second time we climbed Cleeve Common; that would account for the extra third of a mile, as if 14 wasn’t enough!!
It was a very hilly course but my Stinger gel at 7 miles stood me in good stead for the climbs in the second half of the race especially when I stopped to help an injured runner and saw all the competitors I’d worked so hard to pass in the first half of the race come flying past! I’ve become very good at doggy dodging but unfortunately I heard
a high pitched yelp and a grown behind me, only to look back and see another runner motionless on a very stony downhill section surrounded by 3 dogs and a couple of concerned owners. Together with another runner we stopped to help until we managed to get him to his feet and clean a rather nasty hand would with water the other runner was carrying (he wouldn’t have appreciated my rather acidic orange juice!!) Eventually he was quite happy to carry on walking/running so off we set again to try and make up some time. As I mentioned earlier, the gel worked wonders (as probably did the few minutes rest!) or perhaps the hills towards the end were just a little too much for some tired legs, but I managed to catch and overtake quite a few runners.
I came out of the race tired but in one piece in a rather slow time of 2:32:07 (Paul was a little worried – he thought I would finish in about 2 hours!) but still on target for the Neolithic Marathon at the beginning of May. Next week the Leamington Spa 10k will seem relatively short compared to what I’ve been doing recently! Regards, Julie
Thanks, Julie

Run Reports
Gentle Joggers Sunday Run.29/03/09 by Jenny Field
The clocks going forward may have deterred our regulars so Geoff and I were on our own this morning. We decided to head off in the car to Hollybush and do a run that I had had in mind a while and knew it wasn't very long which suited us after our walk yesterday.
We started at the car park above the Mill pond at Golden valley across the field to join the Three Choirs way (disused railway track) all along the bottom of Chase end Hill and on down through the parkland of Bromesberrow Place and on to another Lodge where we joined the lane and headed back through Chase End turning off at Whiteleaved Oak to rejoin the railway path again back to the car. A 5 mile very easy terrain run, very enjoyable on such a sunny morning.
Next week Geoff and I are doing the Peopleton 10 K so will not be doing the Sunday morning run. Jenny
Thanks, Jenny

Next Sunday – Scenic 6
As you can see Geoff & Jenny are doing the Scenic 6 at Peopleton next Sunday. Jayne will be doing a 20 miler in Bedfordshire and Ginny will be elsewhere, so at present there will be no run from Morrison’s. I’m doing the Scenic 6 so is Lyn H. Let’s all do it! It’s local, it’s flat, it’s only 6 miles and you can enter on the day. The entry form is attached.

Malvern Joggers Walking Group Latest Outing. 28/03/09 by Jenny Field
At some ungodly hour on Saturday morning several members of Malvern Joggers were staggering out of their beds and donning walking gear in readiness for the latest outing. I am sure that even at 5 o'clock in the morning our thoughts were on the flavour of the pint of Butty Bach that would be waiting for us when we had finished the walk.
The walk was to begin at the Hay on Wye end of the Gospel Pass track that runs through the Valle of Ewyas in the Black mountains
By 8am Eric and Chris, Derek and Ros, Geoff, Jenny and Kimberley, and joining us for the first time, Kathy and Ian, were setting of on the 10 mile walk. The first section was up hill just to get us warmed up and Derek moaning. Once at the top we came to Lord Herefords Knob and admired it. Some of us gave it a rub! We then went along the top of the ridge which was fairly flat and easy going and had spectacular views of the hills all around us.
Eric promised us a coffee stop at a perticular cairn that he pointed out to us way in the distance. The weather was a bit mixed with wind, sun, and a bit of rain, but by the time we got to the coffee stop the wind and rain suddenly turned into a blizzard. We decided to press on down the hill to Capel-y-ffin. This was down a steep and rocky uneven path. Kim, I decided must have been a mountain goat in a previous life as she managed to stroll down it with no trouble at all. The blizzard was only short lived and we reached the hamlet which has the remains of an ancient monestry and the buildings of a less anceint one which is no longer used as a monestry. We all enjoyed our delayed
coffee break in the porch of a very pretty little church.
After our stop we had to go up hill again, the sun came out, Derek stopped moaning and several of us took our jackets off and the next moment it was hailing so on they went again. The last leg took us along the valley side and back along the track to the cars. The wind was coming staight towards us and made the last mile or so a bit of a
pull. No moaning though as the thought of the beer spurred us on.
Once back in the cars we headed off to the The Bull in Craswall and had a very very good pint or two of their well kept Butty Bach. The food was very good too.
We settled on a date for the next walk being 24th May.
Thank you Eric, for yet another well planned and spectacular walk.
Thanks, Jenny

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 1/4 Pitchcroft Marathon
Wed 1/4 Malvern St James 7pm
Sun 5/4 Scenic 6 (Peopleton)
Sun 5/4 Chedworth Roman Trail
Sun 5/4 Leamington 10K
Sat 11/4 Runaround Easter Egg Dash 4
Wed 15/4 Pheasant Inn, Welland
Sun 19/4 Eastnor Castle 7
Sun 26/4 London Marathon
Sun 26/4 Stratford Marathon
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Sun 17/5 Hereford Half Marathon
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 24/5 Next Outing of the Malvern Joggers Walking group
Sun 7/6 Malvern Half Marathon
Sat 20/6 Malvern Midsummer Marathon

Weekly Reminders
Be safe, be seen, wear something light or bright on the dark nights.
Mustering - run to the back of the group from time to time.
I send the Club News/Blog out in 2 emails as I only have capacity for 100 recipients on one email.
If you do a race, and I'm not doing it as well, please drop me a few lines to let me know how you got on.
If you are not on the emailing list & would like to be, or if you would like to unsubscribe, please let me know.
chris@malvernjoggers.co.uk
Please see the Risk Assessments on our website

Happy running, Chris

Chris's Blog from 22 March 2009

Fellow Athletes,

A date for the diary & a request for volunteers:

The first Malvern Joggers race is on !

The Date : 17th June 2009
The Time: 19:30
Race HQ: Welland Village Hall
The Distance: 10K (& a bit !) and nearly all of it off road.
The cost: £6:00 affiliated £8:00 non-affiliated

More publicity, including further race details and an entry form will go out later this week. Running an event of this type requires a lot of people to help. To start with, I would like to build a volunteers list . We need:
• Course Marshalls
• Car Parking organisers
• Drinks station helpers
• A start & finish group to record times, hand out goody bags etc.
• Entry registrars to take entries on the day & distribute race nos.
Experience in any of these areas would be helpful, but is not a requirement. All in all I think we need a pool of at least 20 people. If you are interested and willing to help please find me on Wednesday or e-mail me on : jeremygreer@btinternet.com
Race Referee Required
A question from Carl Flint of our race committee......
A We need a race referee for our first ever event on Wednesday 17th June. The referee must hold a UKA Endurance Officals Licence. Does anyone know of such a person? Please let me know ASAP. Regards, Carl email.....sabinecarl1@yahoo.co.uk

Running Weekend Away anyone?
For the past few years we have organised a running weekend every summer. This has included a visit to Dartmoor nr Okehampton, Tywyn on the Welsh coast and last year at Morecambe, Lancashire with, of course, a race thrown in.. Is anyone interested in anything like that this year. Perhaps it’s me but I think we might even get a summer this year!
Julie C. has been looking at races around the country that might make a good choice. If you’re interested in any of these please let her know at .... juliecaseley@tiscali.co.uk
18 July (Sat) - International Snowdon - 10 miles - £15
25 July 10 am (Sat) - Swanage Half Marathon, Dorset - £9
1 August 2 pm (Sat) - Great West Fell 5, Okehampton - £4
2 August 10am (Sun) - Indian Queens Half Marathon, Cornwall - £9
15 August 11.35 am (Sat) - Race the Train, Tywyn - 14 miles - £20 (again?)
16 August 2.30 pm (Sun) - Cross Bay Challenge Half Marathon, Morecambe - £20 (again?)
16 August 11 am (Sun) - Isle of Wight Half Marathon - £7
16 August 10am (Sun) - South Coast Half Marathon, Seaford, Nr. Brighton - £20
23 August 11 am (Sun) - Bispham 10 miles, Blackpool (multiple laps) - £10

Jayne and Vikki have kept us all entertained and up to-date with their LM training Blogs but we have another LM runner who up to this point has being keeping a rather low profile, so i asked him if he would send me a few lines on his progress. Here he comes roaring in right now with what he calls....
Andy Lyon’s (very infrequent) London Marathon Blog
I realise I have been somewhat lapse in my reporting, especially compared to some of our more illustrious bloggers! So I hope this goes some way to making amends.
After getting my ballot place first time round in October, which was a bit of a surprise, I started to gradually ramp up the running I was doing. Almost immediately I hit a problem – pain in my right ankle and knee joint. This stopped me running for three weeks in November which was very frustrating. Thankfully Kate Gower, the physio at The Splash, sorted me out with some orthotic insoles for my running shoes (and some for my dance shoes!), so after a period of recovery I was back on track.
I needed to adjust the standard marathon training programmes quite significantly because I look after my children every other weekend and hence have to fit my weekend long distance running into the opposite weekends.
I don’t seem to have improved much speed-wise with my London Marathon training. This was evident at the Bath Half Marathon with the super speedy Jayne Ackroyd storming past me with 4 miles to go! But as I haven’t run a marathon before, I have definitely improved distance wise and have run several 20 mile practice runs, plus of course the Gloucester 20 in that perfect running weather – sleet.
I can categorically say that I have enjoyed virtually every training run I have done so far. This has been particularly true of the longer runs I have done along the Kennet and Avon canal, near Bath. And the odd trip to the steam rooms at the Thermae Spa in Bath has greatly helped recovery afterwards. I tell myself that in any case, to justify the expense.
I’m running for the NSPCC whose local group are being very supportive in the arrangements for the marathon weekend, including accommodation in Greenwich Fire Station. I just hope there aren’t too many fires on the Saturday night! I have been heartened by the generosity of donations that have come in. It is good that so many people appreciate the effort involved in such an event. QinetiQ will also double the first £500 I raise, so including this I now have around £1,000. In case you don’t know, my Just Giving page is http://www.justgiving.com/andy-lyon.
So it is all going well at the moment, although those last 6 miles are still looking very daunting, and I’m not reckoning on a very fast time. I did expect to feel exhausted and weary doing the LM training but the reality is that I’ve never felt better, so that to me is an unexpected bonus of preparing for the London Marathon.
Thanks, Andy

Jayne’s FLM Adventure - Two PB’s in One Go! – 15/3/09
There was no respite following last Sunday's 18.5 mile run, as I had a tough start to the new week of training with 1.5 mile sprints on the menu for the Tuesday night speed session. I reckon these are the hardest thing on the programme, but possibly also the most valuable as a result? Anyway, Lynn & I gave it our best shot, but it was a struggle to get through. However, I was reassured when the Vikksen e-mailed to say that she'd done the same and they'd nearly killed her too!
After that, though, it’s all been positives. My training schedule said I needed to do a half marathon race today instead of the long run, but I hadn't been organised enough to enter an event. After a bit of last minute searching I realised I'd missed the closing date for Forest of Dean, drat! And of course Bath was full ages ago..... But i was lucky - a kind Malvern Jogger offered a spare Bath place on Facebook - so I grabbed it and that was my Sunday run sorted ... but more of that later.
I also decided this week that I needed to do something about my hamstring tightness, which although has been easier this week, has now also spread to my calves as well, and I've only got one bag of spinach! So knowing I had a half marathon to do spurred me into action and I donned my big pants and went back to the physio for deep tissue massage, stretching and reassurance. Afterwards I felt like a new woman ! It really did make a huge difference, and proved that it wasn't an injury, just tight muscles. Well, it was either that that helped or the MJs curry night round at Peter and Yvonne's on Friday. I haven't laughed so much in ages !
The Bath half marathon today was an interesting experience. With an entry of 15,000 people, its the biggest race I've ever done by a long way and a bit of a taste of what London might be like. Its certainly not like a local race, where you can pitch up half an hour before the start, queue for the loo and then set off! Much more planning and preparation was required, not least to work out where to park. As it happened it all went to plan, although when the first park and ride was full I had a momentary panic. However, we went right through to the city centre car park and although there was a bit of a queue to get in, we parked with no difficulty.
We had an early start from Malvern and throughout the drive I was sipping water to maintain hydration. By the time we got to Bath I was desperate for the loo, and of course there wasn't one handy. Now I'm not really that much of an outdoor girl, which showed as I was forced to nip behind the bushes, ending up with wet feet and and unnecessary amount of foliage in my leggings. More practice clearly needed!
Organisation for spectators and participants prior to the start was OK, but not great. But once the race eventually started (delayed by 30 mins to 11.30), it all went very smoothly. The first mile was the slowest for me, mainly because of all the people in front of me, even despite the phased start. And all the way round I did a lot of ducking and weaving to keep a clear road in front of me. The course is described as 'fast and flat' and there were great crowds all the way round, and lots of music. There was also excitement towards the end of the first lap, when we were lapped by the elite runners. Ah well ....
We crossed timing mats towards the end of the first lap at 10k for an official time, which I reckon for me was about 52 mins (which is a PB by about 2.5 mins). Then we had to keep going round again for another lap of the same. The uphill stretch round Queen's square was particularly unwelcome the second time round! I saw Andy Lyon, briefly, at about 9 miles, and I think Tim Price was planning to be there too, but I didn't spot any other MJs. It was a really warm day, too, so eventually when the 400m to go sign appeared I was hot, tired and a bit fed up of dodging round people and glad to cross the finish. BUT I was thrilled and somewhat gobsmacked to finish in a time of 1:49:15. This is 6 mins 40 secs faster than my previous PB, and 3 mins faster than the timed half marathon run we did two weeks ago. Wow!
So thats the first half sorted then - just need to work on the second half of the marathon over the next 6 weeks! And, no, in case you are wondering I didn't get to the end of today's racing thinking 'Oh, I could just do that again..!'
So with only 6 weeks to go, the fundraising total has progressed now to £1485.30. I'm increasingly confident of making to the start in reasonable shape, so now could be the time to flex that credit card and make the donation you've been planning to do for a while....... Check it out at:
http://www.justgiving.com/jayneackroydandginnysharp
All contributions very gratefully received and very much appreciated! Thanks for reading, see you next week xx

Jayne’s FLM Adventure –Tired but happy - 22/3/09
I've felt quite tired all this week, following the Bath half marathon last weekend. But I still can't quite believe the time I did - 1:49 (Oh, had I already mentioned that ?) Last year, you may remember, I was on a quest for a sub-2 hours half marathon. I didn't make it at Malvern in June, or Gloucester in july or Swindon in October and then finally managed to do it in late October at Stroud. But now, to leap into the sub 1:50s in one bound, its amazing. I am so chuffed. It just goes to show how these structured training programmes can really work.
The other bit of fun this week has been that it turns out that quite a few people (blokes, actually) at work did half marathons last weekend, including several at Bath, and I beat them all ! There has been much good-natured ribbing all week, and one of my close colleagues has perfected a mock snarl, for every time I walk in the room. Apparently, now he wants me to pace him round the Malvern half ! I've heard some great lists of excuses for poor times though !
Tuesday's speedwork was 5 miles of fartlek. This was quite a long way on tired legs, but a bit less structured than usual, and Lynn and I found it great fun. Then after the usual Wednesday MJs run, Ginny and I had a nice 10 mile trot round Leigh Sinton and Dragon's Lane on Friday. With all the recent events, its been a while since we had a good run together and we had a lot to catch up on so the miles just flew past.
I had a complicated plan for todays long run - two loops - firstly, 8 miles out to Callow End over the fields and back, followed by a 10 mile loop through Leigh Sinton and Bransford. I checked it out on the calculator and this added up to 18 miles, which was this weeks scheduled distance. Ginny was concerned that I might not have anyone to run with on the second half of the run, and so forced herself to stay in bed and join us for the 10 mile loop at half past ten. The early risers comprised Jude, Derek, Viv, Fong, Stuart, Maria, James and myself. Ken appeared briefly at the start and then ran off into the distance, so I'm not sure if he was part of group or not ! We were missing several of our regulars, some of whom sent in excuses: Chris, did Rhayader 20 mile race yesterday, thought we were setting off at 9.30, and has a blister on his little toe; Lynn overslept; Alison W, Alison H + Mark doing Aquathon (looking forward to hearing the reports of that one!)
It was gorgeous running weather and we had a lovely run over footpaths and fields to Callow End. Its well documented that my limited (OK, non existent) sense of direction can't be trusted on footpaths so Stuart led the way on this part of the route. The fields flew past and it felt like we were soon back on the familiar territory of Townsend Way and heading back to Morrisons. Only Maria and I carried on from here - the temptation of Mothers' Day lunches was just too great for the others ! Ginny, on the other hand had delegated preparation of her Mothers' Day lunch and was raring to go when we picked her up on our way out Leigh Sinton. We followed the usual route up Lower Howsell road, joining the main road briefly and then picking up Chapel Lane towards Bransford. Instead of cutting back on to the Worcester Road as usual, we then turned left on to Kinds End Road. This was entirely new territory and Ginny broke out in a cold sweat (see earlier remarks re: my sense of direction) However, we did end up in the right place at Powick garage and then slogged back to Morrisons along the main road. When her Garmin clocked exactly ten miles Ginny refused to run any further and ground to a halt. Fortunately we were in Morrisons car park at that point!
I staggered home trying to work out which part of my legs hurt most. However, after a good stretch and a shower I was much revived and not feeling too bad at all. And I did have that pint of cold lager that I was fantasising about after 17 miles!
I passed a big milestone this week in fundraising terms - I hit my £1600 target ! Yippee! Huge thanks to everyone whose contributed to this, it really is appreciated. But I'm not stopping there - I've reset my target to £2000 and am pressing on. So any donations are still really welcome at:
http://www.justgiving.com/jayneackroydandginnysharp
Just a few stats to finish with. This has been my heaviest week of training so far. I've covered a total of 47 miles this week, and a total of 425 miles in the 12 weeks so far. No injuries so far (touch wood), but the lactic acid in my aching legs has become a close personal friend, and I'm addicted to deep tissue massage! So only 5 weeks to go now, two more tough weeks, but blimey am I looking forward to the tapering and the carb-loading after that !
Thanks for reading, see you next week xx

Vikki Sivertsen’s London Marathon Blog – 22/3/09
Blog 11 - Music to Fartlek to!
On Tuesday I had to do a ‘Fartlek’ session. Which takes us back to the old saying – you know you’re taking your running too seriously when you can say Fartlek without laughing! Fartlek is a Swedish word and means speed play. It is a kind of random Interval training session and can include a variety of pace. Where as interval training uses specific times or distances to break down your fast and slow sections of your session, Fartlek is not as structured as this and instead you use the scenery and items around you on your run to determine the distances covered at varying speeds. For example, jog to warm up for about a mile, then sprint between two lampposts, run at a steady pace until you reach a bus stop, sprint to the pelican crossing, etc, and then jog for about a mile to warm down safely. I don’t enjoy this and find that I probably don’t push myself as hard as I would on say a hill session or interval session. So I came up with an idea! As a group fitness instructor I am constantly interpreting music to exercise. This week 3 new CD’s arrived in the post for me to listen to and use in my classes. Perfect timing so to speak, I could don my ipod on my fartlek session and ‘run to the beat!’ It worked well and I would recommend giving it a go, as long as there is no Leonard Cohen on your ipod you will run like the wind on your fartlek sessions! (Who says I’m not taking this seriously?)
On Thursday I had to run 11 miles ‘steady’, which is pretty much equal to my estimated marathon pace. Unusually for me I set off ‘early’ (8am, I’m not naturally a morning person). It was foggy and I thought it would be sensible to slightly alter my planned route so as to keep on the footpaths. My device for keeping track of my time, pace and distance has broken so it was kind of guess work. The whole run felt hard and at the end of the 11 miles I was exhausted. However, this wasn’t the worst of it, as when I tracked my route on ‘walkjogrun.com’ it came up as only 9 and a bit miles. I decided to drive the route in my car to double check, and unfortunately it confirmed the ‘short’ distance. Gutted!
Sunday morning and 20 miles was the order of the day. We parked up at St. Peters garden centre and headed in the direction of Kempsy. Apart from that I’m not sure where we went, as I don’t really pay attention to where I am when I’m running! All I know is we avoided the main roads as much as possible and enjoyed the country lanes. Ron called directions eg. Turn left turn right, come out of that mans garden, from the comfort of his bike and carried my much-needed water and Lucozade (and map!) on this warm spring morning. I kept a pretty steady pace and managed to complete the route in my scheduled time with 26 seconds to spare! This made me feel a lot better about my training again, although I was left with a very sore right calf muscle which I only really became aware of when we stopped for a very welcome cappuccino at the garden centre on our return! As soon as I got home I applied the recommended recovery to the affected leg RICE (rest, ice, compress, elevate) for 20 minutes, before the warmth of a warm shower on the muscle.
Thanks once again to those of you that have already sponsored me for running the London Marathon ’09 for Acorns Children’s Hospice. If you would like to make a donation please go to www.justgiving.com/vikkisivertsen.

Malvern Midsummer Marathon – Saturday 20/6/09
I have detected some interest in this one, so here’s some info. It’s organised by the Long Distance Walkers Association – Bristol & West Group. I don’t think it’s a race, as such, but results will be available. It’s certainly but a good test of anyone’s fitness all the same.
It starts at The Wyche Primary School and It’s self guided so you will need the appropriate map plus a compass, food, drink, first aid, money and a mug. There are checkpoints along the way and anyone arriving after the cut-off time must retire. The cost is £7 or £9 on the day if there are any places left. Numbers are limited to 200.
The organisers website can be found at .... www.ldwa-bristolandwest.org.uk/ , then pick ‘Malvern Midsummer Marathon’. Ignore the date 15/6. It’s 20/6 as stated on the entry form.
The entry form is attached

Race Reports
Rhayader Round The Lakes 20, 21/3/09 by Chris Barker
Well I did it but it was mighty close, then if... more of that later. After battling through continuous rain, and winds of up to 75mph in previous years, I was dreaming of some decent weather this year, and the dream came true. Having said that, I’ve concluded that there is no such thing as a still day in the Elan Valley or the Elan Hills as it should be called. It’s even windy on a calm day, if that makes sense.
The sunny weather had a good effect on the number of participants with many entering on the day, the total being 376 and a rare sight for all these folks at the start was a Red Kite gliding overhead just at the back of the field and remarkably close.
The race begins with a few laps of the town which is not the best bit but it makes up the distance. It’s better to do that at the start than the end. Then on 2.5 miles it’s out into the country and the start of the big climb. Jon Newey was out of sight by the time the gun had been fired but I followed Roodie who seemed to be enjoying himself whilst wearing race number 1 and busy chatting to everyone en route, lady runners, gents, spectators and the odd sheep. We reached the top of the climb on 6.2 miles and then at last some downhill.
The first seven miles didn’t go according to plan for me as I stopped 3 times, once to water the grass, then to tie a shoelace (you’d think I knew how to tie the laces of my trainers after 13 years of this), then to remove a plaster from my little toe which had become dislodged and was causing me more trouble than the blister. Each time I was having to run quicker than intended to catch those who had past me during the time I was stopped.
Steve and I carried on for another 5 miles together admiring the lakes and dams and scenery in general and remarking how much better this was than the Pitchcroft 10K! We then hit a downhill section and Steve raced away like he was putting in a finishing sprint with still 8 miles to go. It looks like he ‘came too soon’ as I caught him and we ran a few more miles together before I pulled away.
The highest point is at 6 miles, which means the rest of it is downhill albeit with plenty of undulations. The one which catches everyone out is the final one which is more hill than anything else. After 19 miles there’s not much left in the tank for another one and it’s here that you either ‘lose it’ or find the determination not to give in. I think it’s best to focus on the final downhill and run-in to the finish.
I knew I was going to be close to my target of 3 hours and as I rounded the corner into the finishing straight I noticed that the clock on the overhead finish gantry reading 2.59.50! and I still had about 70 metres to go. My thanks go to my friends in the Black Pair Joggers for their vocal support at this point. They were also watching the finishing clock. Totally exhausted and with two dead legs, I needed to find a sprint from somewhere and managed it with their help. Thanks, guys!
So what was my finishing time? The results are up on www.ukresults.net and I finish in 2.59.59. I kid ye not! It’s there for all to see. One of the BPJs said to me afterwards ‘It must take years of experience to do that’
More a case of a desperate struggle to make up for time lost earlier on.
Jon Newey breezed round in 2.06.28 for 5th place while Steve, finished close behind me on 3.02.23 and enjoyed a good training run for his Paris marathon in 2 weeks time. Good luck Steve!
If you can run 20 miles then you’ve just got to do this – It’s a blast! And especially good if you can get round in the time you set yourself. Even if it is only 1 second!

San Domenico 20 miles, 22/3/09 by Julie Caseley
The shorts were out, as was the vest for this 20 miler at Merthyr Tydfil on a bright and fairly warm spring morning. The race HQ was at the College so the facilities were good with sandwiches, cakes and fresh fruit salad at the finish.
The course was predominently flat along the Taff Trail with 3 hills.
The views were fantastic which took my mind off the fact that it was a 20 mile race and I probably went off far too quick, averaging 8:40 m/m for at leas the first 6 miles. After the first hill at about 6 miles, I looked behind to see where my 'running buddy' had got to when I saw Samantha. She looked to be going really well but faded in the second half of the race.
The goody bag was a little disappointing for a £14 entry fee with a small musli bar and a bottle of water. There was a technical t-shirt on offer but only in medium and large and by time Samantha finished there were none left, but they did promise to send one in the post for all those who missed out.
I finished in a PB of 3:02:22 (7 mins faster than Gloucester 20 two weeks ago - the training is paying off) and Samantha also in a PB of 3:22:35 (13 mins. faster than Gloucester). Regards, Julie
Thanks, Julie

The Treat MT8, 22/3/09 by Jonathon Green
Only four MJ's at the Treat MT8 event this year: Duncan Cresswell, Mark Gent, Jerry Greer and me. Conditions were glorious: no rain, dry underfoot, just a little bit of a headwind at times. We all found it tough going. I managed to fall over on the first downhill off road section and was sure I was way off last year's pace. In the end I was pleased to finish one place down on last year in 17th and 9 seconds slower at 54:41. Jerry was the next MJ to finish in 35th (1:001:16) and Mark was just behind him in 45th (1:01:16). Didn't catch Duncan's time, but he did say he was just a little slower than the Big Cheese's 08 time. (PS The club house should be open for next year's race.) Jonathan Green.
Thanks, Jon

The Treat MT8, 22/3/09 by Jerry Greer
I have run this race in snow,rain & against a very cold wind, but this is the first time I have done it in warm sunshine ! Quite a low turn out for a champions league race with only 4 MJ's - in finishing order : Jonathon Green, Jerry Greer, Mark Gent and Duncan Cresswell. I think the good conditions must have made for some fast times, although the official results aren't available as I write this. My time was a few seconds over the hour which is the fastest of my 4 attempts at this race. It was as scenic a route as ever with the Safari Park & Severn Valley railway bordering the route, although there did seem to be a bit more tarmac than I remember from previous years.
Thanks, Jerry

Tewkesbury Aquathlon Series Race 3, 22/3/09 by Alison Winwood
It is clear that my previous race reports have been a great inspiration to the joggers and we had a record turnout, on this glorious day, of 3 of us. I was last to arrive, to be greeted by Mark Watling, an aquathlon regular, and early bird, and first timer at Tewkesbury, Alison Hughes. I think Alison had been camping out since Saturday evening just to make sure she didn't miss the start!!
It was an excellent day for a wet t-shirt event (thought that might get even more interest!) and I enjoyed sitting out in the sun before my alloted start time. The swim didn't go as well as planned, really wanted to get to 7 minutes but started too fast in the first couple of lengths and struggled from there on. I knew Alison was 5 minutes behind me in starting and I was determined not to be overtaken in the run. I kept a watchful eye out for her starting the run and managed to keep my half lap advantage.
We all had a good race, official times are not in at the time of writing, but Malvern Joggers would have won first place out of teams with bright green tops! And in my case bright red faces. The CH&CD was not in attendance as it was far too nice a day to give up the chance of pottering in the back garden. Fortunately I did find another supporter who was prepared to take his place in the bacon buttie eating stakes. Only one more chance this year to enjoy a bit of a swim followed by a gentle run so check out... www.gogglepedaltrainer.com
Thanks, Alison

Ashby 20, 22/3/09 by Peter Wilson
With five weeks to go before London, I was lured to Ashby de la Zouch to enter this popular 20 miler. Having done the race seven years ago the course was as I (vaguely) remembered it - a short spur out of town then two long undulating laps through several villages, then back into Ashby. What was definitely much improved was the support, with drinks stations every couple of miles supplemented as the race went on by jelly babies, energy gels, chocolate and sponges. A real feast! (apart from the sponges). I was many things by the finish but certainly not hungry. Note to the organisers though, for those of us who prefer the dark jelly babies could these please be in a separate, clearly marked container to save valuable time spent rooting through the tub.
Apart from brief pauses spent making my confectionery selection, the run went pretty well and I was pleased to cross the line in 2 hours 33, just slightly outside target pace. As far as I could see I was the only MJ there but I would recommend this race to anyone thinking ahead to London next year. Regards, Peter
Thanks, Peter

Run Reports

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 25/3 Malvern St James 7pm
Sat 28/3 MJs Walking Group – 10M approx starting from near Hay on Wye
Sun 29/3 Clevewold14
Sun 5/4 Scenic 6 (Peopleton)
Sun 5/4 Chedworth Roman Trail
Sun 5/4 Leamington 10K
Sat 11/4 Runaround Easter Egg Dash 4
Wed 15/4 Pheasant Inn, Welland
Sun 19/4 Eastnor Castle 7
Sun 26/4 London Marathon
Sun 26/4 Stratford Marathon
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Sun 17/5 Hereford Half Marathon
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 7/6 Malvern Half Marathon
Sat 20/6 Malvern Midsummer Marathon

Happy running, Chris

Chris's Blog from 15 March 2009

Fellow Athletes,

MJs Summer Running Programme 2009
The vote to decide on where we meet on the summer evenings, starting 15th of April, took place last Wednesday after the run as arranged. 29 people voted for their four favoured meeting venues out of a choice of seven.
The voting slips were taken to the Nags Head and counted there. Amongst those present were, Graham Cramp, Andy Milton, Julie Marshall, Paul Bullman, Carl Anthony, Jon Newey and myself.
The results was quite interesting and suggested to me that a change to some newer venues would be welcome.
So without further ado here are the results of the Malvern Joggers jury......
Pheasant (Welland) 20 votes, British Camp 20, Three Kings (Hanley Castle) 19, Old Bush (Callow End) 17, Marlbank (Welland) 12, Chase Inn (Upper Colwall) 11, Swan (Hanley Swan) 9 and Gullet C.P. (Castlemorton) 7 votes.
We have to meet at The Pheasant on the 3rd Wednesday of the month as that is the date of the proposed MJs race in June, so that takes care of that one. With that in mind I suggest the following.....
First Wednesday of the month – Three Kings, Hanley Swan
Second – Old Bush, Callow End
Third – Pheasant Inn, Welland
Forth - British Camp
Fifth (when there is one) – Marlbank Inn
Thanks to everyone who took part in this.

Jayne FLM Adventure
Unfortunately I can’t bring you Jayne’s latest report due to what I think is a temporary server problem.
However this is where it can be found...... http://jayneandginnyflm.blog.co.uk

Vikki Sivertsen’s London Marathon Blog – 15/3/09
Blog 10 - Get your motor running…
The start of Monster month has not been too scary. Tuesdays sprint session felt hard, but I achieved it in the required times. Thursday saw me doing a ‘brisk’ session, exactly the same schedule as I had done 2 weeks previous. Only this week I managed it nearly 2 minutes quicker….a sure sign that the training is working. On Sunday my Runners World schedule called for me to run a half marathon. The Adidas Silverstone Half Marathon is an official ‘London Marathon Half Marathon’ event so this seemed like a good choice to me. It was 3 laps on and around Silverstone racetrack. There were 10,000 runners – A big event. We arrived in good time to browse around the sponsor’s stands, Adidas and Lucozade had plenty to offer and the atmosphere was starting to buzz. As suggested I went to the start line with about 15 minutes to spare but unfortunately there was a 15-minute delay for the start. I stood there wondering if I would have had time to pop to the loo again, but decided against it, as I would have had to battle my way back through 10,000 runners! I hoped it would wear off as I started to sweat! I looked around me and was surprised to spot an Acorns running vest. It was John, a fellow London Marathon gold bond runner for Acorns who I met at the Children’s Hospice the other week. So that was a nice surprise, neither of us realised each other was going to be at Silverstone. The first half of the run was great and I felt on top form. I was hitting each mile marker pretty much spot on my predicted split times. But unfortunately at mile 7 I couldn’t hold off that visit to the loo any longer and had to ‘stop to go’ so to speak! Getting back into my rhythm took a few minutes but I was much more comfortable until mile 9 when I fell victim to fuelling up with too much Lucozade at one of the pit stops and felt a bit sickly and bloated for about a mile. I then picked up again after drinking water at the next station and finished in 1hr 42mins and 06 seconds! Two minutes slower than my personal best for a half marathon. I was a little disappointed by this, as I’m feeling fit and strong and thought I may have been a bit faster today. However, this disappointment was short lived when I checked the results and noticed that from about 10,000 starting the race I came home 1004th, 88th woman to finish and 13th in my age category. The route itself started and finished on the track and incorporated some of the surrounding service roads. There were several celebrities running and Dave Bedford started us off. A good ‘practice’ for London and as expected an extremely well organised event.
Another significant event this week was a Malvern Joggers social evening. I joined the Joggers about a year ago and I have not looked back. They are a very supportive and good fun group of people of all ages and abilities. Early evening conversation was dominated by marathon talk! Several of the Joggers are running marathons in the near future including London, Paris, Edinburgh and Stratford so it was a great time to swap stories, tips and fears. If you are interested in starting to run/jog or have been running alone and have wondered about joining a group I can highly recommend the Malvern Joggers. Have a look at www.malvernjoggers.co.uk. Thanks very much to those of you that have already sponsored me. Those of you who would like to donate can go to www.justgiving.com/vikkisivertsen. Ron and I spent 3 hours in the Foyer of the Co-op in Malvern Link on Sunday with our Acorns collecting tins and we were thrilled with the £90 collected from the customers. Thank you all very much.
Thanks, Vikki

Champions League - Crowle 10K & Tewkesbury Half Marathon + 5 Miler
At the start of the year Julie C. and I decided upon the Champions League races for 2009 by the usual method. That is, we take the 24 races that attracted the most MJs in the previous year. What we didn’t know at the time is that Crowle and Tewkesbury were on the same day and both have been very popular events for us in the past. The problem was, which one do we drop. We couldn’t decide and there was a strong case for both of them. So we have decided that they will both count. If you are competing at Crowle or Tewkesbury you will get your points. We want to see as many people rewarded as possible.

Membership
Membership now stands at 93;
Recent renewals have been Roger Moore, Chris Jolley, Bruce Banister-Harding, Mike Theelke, Andy Milton, Carol Pike. Welcome to new member, Catriona Robinson.

Fell Racing Corner – with Jon Newey
After our fell racing exploits oop north last weekend various pictures and vids have appeared on t'internet.
Check out the link below for a page of pics that includes Mr Roode and myself in action in Sundays race. Looking a tad haggard!
http://www.flamingphotography.co.uk/portfolio51591p3.html
The You Tube link below is a short film from Saturday's English Champs and includes some fine descending using only one's backside. Unfortunately Roodie and I are far too skilled at descending to have made the final cut!
http://www.youtube.com/watch?v=qjjQv14GAMw

Race Reports
Stafford Half Marathon, 15/3 by Jerry Greer
I only spotted 2 MJ's at this years Stafford Half - Me & Duncan Cresswell and we travelled up together ! This is a big drop on previous years and that was shame because it was a beautiful spring day and near perfect conditions for this the 25th running of the event .It is one of my favourite races and this was my 10th appearance - it would have been more but I missed 2 years through injury. I was a bit confused on two counts this year - firstly, the car park & sports centre where I usually park up & shower afterwards has been reduced to a big pile of rubble and secondly the Start had been moved to further back down the High street. It is a narrow start anyway, so this made the first mile even more of a wrestling match than usual as 2000 odd runners jostled for position. Having said that, this is a well marshalled and organised event and I was reasonably happy with a time of just over 1:38 and I think Duncan was also pleased to get under 1:50 with a time just over 1:49. I'll be back next year.. Best wishes, Jerry
Thanks, Jerry

Stafford Half Marathon, 15/3 by Duncan Cresswell
Having knocked just over 7mins off my PB for the half marathon distance during last week’s 20mile race at Gloucester, I was aiming to do the same again today, if not better. However, my legs have felt the repercussions of last week’s race in all of my runs this week. I gave myself 2 days off before this race, went to bed at 8pm expecting to feel totally refreshed and to sprint all the way round, but instead, I could have quite easily carried on sleeping for the rest of the day. I was accompanied by Jerry Greer(who was running this for the 10th time) for the journey up to Stafford and with the sun shining brightly to boost our determination to do well, we were all set for a cracking run.
I started off ok, but then felt slow and really just wanted to stop around the 5/6 miles mark. Whilst running down a gradual hill, I was nearing 9min/mile pace so all hopes on beating my PB were fading away. I blame the sun as I’ve not acclimatised to this warm spell yet! So I just carried on as best I could. I felt comfortable all the way to 10 miles (except for a sciatic niggle) and then somehow I was able to comfortably pick up the speed to begin taking on some of the people in front of me. I don’t think I have ever run so fast at the end of any race and I don’t know where the energy came from, but fortunately it did as I knocked nearly 8:30 mins off my PB! Time:- 1:49:30 (8:20min/mile pace). Jerry was way ahead and got a great time of 1:38 (I think).
I really enjoyed this race and shall definitely return to get a new PB in the future. Hope all went well in Bath and Forest of Dean!
Thanks, Duncan

Forest of Dean Half Marathon, 15/3 by Julie Caseley
What a wonderful, bright, warm, sunny day for a brisk run through the forest. I thought it might be cooler so I probably had on a layer too many – vest and shorts would have been just fine. I saw Anneke Loader at the start but I also understand Bruce Banister-Harding was also there and Paul saw Richard Walsh who seems to be back on form with a top 50 finishers t-shirt. The course was tough with hills in abundance and of course it wouldn't be quite the same without a long drawn out hill to finish.
Although I felt good and relaxed and thought I was probably going better than last year, I finished in a time of 1:54:29, 2 mins. slower than than 2008 (a tad too relaxed maybe!!) A fantastic race and a wonderful day out.
Thanks, Julie

Run Reports
Bacon Buttie Run aka Breakfast Club, 14/3 by Graham Cramp
I was joined by Stuart B and Carl F at the crazy hour of 6.30am on Saturday.
We did a first leg of 10 miles, taking in the golf course,Upper Welland and Hanley Swan. On our return, Carl left us and we were joined by Jon G for the second leg of 11 miles, visiting Morrisons, Link Top, Malvern Wells and the showground. Arrived home to bacon butties and coffee prepared by the fabulous Dinah. What a start to the day! Cheers guys, couldn't have done it without you.
Thanks, Graham
Ladies Wot Chat, 15/3 by Ginny Sharp
11 people turned up at Morrisons this morning for a lovely sunny 7 mile run over to The Old HIlls and back. I was joined on my first outing in 2 weeks by: Lynn, Nic, Viv, Jude, Dave, Ken, Stuart, Fong, Alison W and her weekend guest Olivia. As per usual there was lots of chatting, especially from Jude and myself reporting on the very amusing night out at Pete Cowlings on Friday. I think we have recruited a lot more participants for the next social!
Thanks to Lynn and Nic for organising the run, we especially enjoyed the better weather and the signs that spring is on the way.(That didn't stop Ken moaning about the mud though)
Thanks, Ginny
Jacko & Roodie Sunday Morning Stroll, 15/3 by Phil
Me and Steve Roode did a twenty mile long run this morning. Starting from Mal Coll we went up into town, through the Link (thanks Derek and Ros, for the hoots) and out onto Worcester Road. Turning right we headed for Debblins Green, along Gennett Tree Lane and up to the Guarlford Road. We turned left and carried on through Guarlford (passed by Lucy Prosser in her car) before turning right just past the pub. Following the road round past Blackmore Caravan Park we headed for Hanley Swan and then via the main roads to Upton (stopping to say Hi to Steve Ollis). Through Upton and past Clive's fruit farm, taking it easy when we were passed by a very gorgeous friend of mine, Mandy. Well, you can imagine the effect on Steve! We let her build up a bit of a lead and then we went after her. We'd closed the gap a bit by Danemoor Cross and overtook her at the Three Counties Traffic lights before leaving her trailing in our wake as we stormed home back to the College. Thanks Steve, for the very excellent company and chat and thanks Mandy, for spurring us to an interesting and exciting finish!
Thanks, Phil
Gentle Joggers Run 15th March, by Jenny Field
Just 2 other runners besides Geoff and I this morning. They were Nicky and her friend who's name I'm afraid has gone out of my head.
They come from Ledbury to run with us because THEY WANT TO DO SOME HILLS.
Let that be an example for all you gentle joggers who are put off by the hills.
They did really well as did Geof and I all beating our PB s and what a glorious morning it was too.
Nicky and co hope to join us on Wednesday evenings soon. Jenny
Thanks, Jenny
Big Cheese Long Distance Training Run – 11/3
As some of you will know I’m training, no make that desperate, to record a decent time in next Saturday’s Rhayader 20 in the Elan valley, Mid Wales. I’m hoping to improve on last year’s effort which was as miserable as the weather, i.e. non-stop rain. Some people are so good at this running lark that they don’t need to do a lot of training. Unfortunately, I don’t fit into this group. Also, the older you get, the harder it gets and don’t I know it. So, a third and final attempt to finish a hilly 20 miler in under three hours. It’s bordering on an obsession but it least it’s only 20 miles not a marathon.
On the 1st of the month I ran 18.75 miles and on the 8th I ran 17.5 miles. Last Wednesday I had the idea of adding to this by getting on a train at Great Malvern station and getting off at Droitwich and running back. So off I went on the 11.32 having bought a ticket earlier so I wouldn’t have to carry any money. Suprisingly I was the only passenger wearing running kit. I duly arrived at my destination, then walked off the platform over a railway bridge where I stopped halfway across to admire the view of the Worcestershire Beacon framed each side by the trees, so at least I knew which direction to run in. At the same time I was thinking here I am, no money, phone, tickets or car. Anyone else would be stranded.
The shortest possible route back to the hills would be nearly all main road. I didn’t fancy that much so took in a few country lanes at the risk of increasing the distance to more than I wanted to do. From the station I went down the country lanes and ran through Salwarpe, Ladywood (not that one) and Fernhill Heath and on to the A38. Straight into Worcester, across the river bridge and off in the Malvern direction. Then Callow End and the full length of Gennet Tree Lane. Then back into Malvern and uphill just when I was starting to get a bit jaded. I eventually got back to Great Malvern station with very tired legs after 15.6 miles in 2.21.29 for a 9.05 minute/mile. Not as good as I had hoped and being a Wednesday, it was Joggers in the evening so another 4.5 miles making nearly 20. Phew!
Big Cheese Long Distance Training Run – 15/3
I said I was getting a bit obsessive about the Rhayader 20 so here I am again with another attempt to get into the right shape for it. This is the one where I was to faithfully recreate the voyage of the Vikksen when she sailed around Bredon Hill on that historic day of the 8th of March 2009.
There were two changes to the advertised programme. I parked by the Anchor Inn, Eckington instead of Kemerton church and ran the thing in a clockwise direction which meant that, running against the traffic and therefore the right-hand side of the road would gave me a slightly shorter route although I wanted to do a long run anyway. Some strange logic, I have to agree.
Leaving Eckington I headed south and turned left in the direction of the Combertons. Don’t worry if that doesn’t interest you it will mean something to Vikki and Ron. After effectively running out of steam at the end of my Droitwich/Malvern run I was interested to see what would happen in the latter stages of this one having given myself the huge luxury of three days off instead of two like last time. This meant I had to do a good 2 hours of running before I got this point.
Having gone through the Combertons it was on to Elmley Castle. Somehow the good weather had brought out all the cyclists. I must have seen enough cyclists pass me to fill the start line at the first stage of the Tour De France and I saw every sort of cyclist. Racers, tourers, couples, kids etc. I bid a good morning to all of them. Some gave a cheery GM back while other seemed incapable of speech.
The most memorable incident happened between Elmley Castle and Ashton-under-Hill. I’m used to dogs appearing out of drives and hedgerows but pigs? I thought that’s a funny looking dog and it was a big one. It was a lovely pink colour with a big brown spot. It was about 75 metres in front of me and I wondered, with thoughts of bacon butties on my return home, how close can I get to it. I was about 25 metres away and then for some reason I blew my cover by shouting ‘hello piggy’ it gave a loud squeal and sprinted, yes sprinted, back to where it come from. I guess we all like pigs either alive or as bacon. Sorry about this, veggies.
On to Beckford, then Conderton, Overbury and Kemerton where there were lots of Cotswold stone properties to admire. Next Bredon and the turn for home with 15 miles gone and still some life left in these hairy legs.
I finally got back to my car having done 18 miles in 2.38.09 and an average of 8.47 per/mile. The hardest part was doing the whole thing on my own. So I’m ready for Rhayader, all I need is some weather like today’s (in Mid- Wales?)..and the odd pig to keep me amused.

Curry Night last Friday
A huge thanks from everyone to Peter Cowling and his family for hosting the social at his house. It was another success and another reason to be a Malvern Jogger. The curry eating club with a running problem.

Coming up
Every Wednesday, 7pm
Every Sunday (sometimes Saturday), a local run or a race
Wed 18/3 Malvern St James 7pm
Sun 22/3 Treat MT8 (Stourport)
Sun 22/3 Ironbridge Half Marathon
Sat 28/3 MJs Walking Group – 10M approx starting from near Hay on Wye
Sun 29/3 Clevewold14
Sun 5/4 Scenic 6 (Peopleton)
Sun 5/4 Chedworth Roman Trail
Sun 5/4 Leamington 10K
Sat 11/4 Runaround Easter Egg Dash 4
Wed 15/4 Pheasant Inn, Welland
Sun 19/4 Eastnor Castle 7
Sun 26/4 London Marathon
Sun 26/4 Stratford Marathon
Sun 10/5 Crowle 10K
Sun 10/5 Tewkesbury Half Marathon & 5 Miler
Sun 17/5 Hereford Half Marathon
Sun 24/5 Dymock Half Marathon
Sun 24/5 Crocodile 8
Sun 7/6 Malvern Half Marathon
Sat 15/6 Malvern Midsummer Marathon

Happy running, Chris

Thanks everyone for your contributions. 3,822 words!

Chris's Blog from 08 March 2009

Fellow Athletes,

Friday Night is Curry Night
From Peter Cowling – ‘ This Friday, 13th March, we will be having a Curry take-away evening with wii games and entertainments at my (Peter's) house at 69a West Malvern Road at 7:30 - there's a map in the web site. Bring your own drink and £10. Cafe Zam-Zam will be preparing a selection of their most popular dishes and accompaniments for us at a very special price. Everyone is welcome - members and non-members, runners, joggers and walkers, friends and family. Parking is a little bit tricky so you might like to share transport if possible. We will do a head count at 8:00 and order then. If you are going to be late, let me know on 01684 892026 and I will order for you.
PS It happens to be 'Red Nose Day' on Friday. I will pledge £10 to Children In Need if Paul Newman does NOT wear his mankini on the night. Who will match me? ‘

MJs Summer Running Programme 2009
Don’t forget, we are meeting in the bar at MSJ after next Wednesday’s run to decide where we will be meeting on the Wednesday nights this summer.

Sports Partnership Herefordshire & Worcestershire Sports Partnership Awards 2009
This is the one where, last year, I was surprised to be presented with the Community Sports Award whilst our gentle Joggers organiser, Jenny Field won the Volunteer of the Year Award. I’m pleased to say we’ve followed up last year’s success with another win. As follows......
‘ Worcestershire and Herefordshire’s most successful sports people of all ages have been honoured at the annual sports awards. Winners included players, coaches and volunteers from clubs, schools and the community.
The annual awards, hosted by Sports Partnership Herefordshire and Worcestershire at Worcester Rugby Club, recognise and celebrate the achievement and dedication from all sectors of sport across the two counties.
Senior Female Sports Personality of the Year: Emma Gooderham (Malvern Joggers)’

Jayne & Ginny’s FLM Adventure
Aka Wk 10 – Spinach is good for you
‘ This week I have formed a very close attachment to a bag of frozen spinach! I've had a bit of a niggle in my right hamstring, and although I managed 9 miles on Friday with only a little discomfort, I thought I would deploy the old theory of RICE (rest, ice, compression, elevation, I think it stands for, although I confess I may have neglected the 'rest' bit) So I went to the freezer in search of a large bag of frozen peas to use as my ice pack. Unfortunately the only bag was already open, and having visualised the potential consequences of spraying frozen peas all over the room, I played safe and went for an untouched, lonely-looking bag of spinach instead. I think its been in my freezer for a long time - but now its found its niche. We have become closely acquainted and have spent a fair amount of time in close contact over the last two or three days. But I'm pleased to say it has worked, and I set off for this mornings long run feeling more confident than I did yesterday.
Another good sized group joined me at Morrison's this morning. We had Amanda G, Viv, Nic, Chris, James, Dave, Bruce, Ken, and it was nice to have Catrina joining us on a Sunday for the first time (a definite natural for the 'Ladies wot chat'). The plan was to all run together for the first 8.5 miles, splitting at this point and either heading straight back to Morrison's for the 10 miles option, or taking a longer route back for a 16 miler.
We set off towards Madresfield, turning left up Jennets Tree Lane, and taking the first left to cut up to the Worcester Road. From there we turned left, heading back towards Newland, and then turned right onto Stocks Lane towards Leigh Sinton. Unfortunately there was no train crossing the level crossing, so no-one got chance for a sneaky rest! We pressed on to Leigh Sinton, joining the main road for a stretch and then turning left down Dragons Lane. There was a remark about Mother-in-Laws at this point, but I shan't reveal from whom ! At the end of this lane we picked up the Worcestershire Way and went off road for a while. Not too much mud, but a couple of entertaining hills. This eventually came out at Old Hollow and from there we ran down to Link Top and split into two groups. Ken and Dave had already peeled off earlier, so Nic, Viv, Bruce and Catrina set off down the hill back to Morrisons while Chris, Amanda, James and myself headed on towards Great Malvern for the longer option.
At this point the weather started to get interesting. Up to this point we'd had some nice sunshine and a bit of wind. But then the rain started. That wasn't so bad, but then the wind picked up, the temperature dropped, the rain turned to sleet and I lost the feeling in my hands. Lovely! Amanda and James turned down Peachfield Road aiming to do about 13 miles, whilst Chris and I carried on undaunted by the elements (although we may have complained a bit......) We cut back across the golf course, along Poolbrook, then along the Guarlford Road and back through Madresfield. By the time we got back to Morrisons we'd done 17.5 miles. I carried straight on home adding another mile. I felt fine until I stopped running - then all my muscles started complaining. As I walked the last bit, I couldn't decide where on my legs to put the ice pack first !
So thats another week done. I got soaking wet twice, had a bit of a niggle to contend with, but felt good at the end of the week having clocked up another 41 miles and only seven weeks to go now ! The fundraising total is now up to £1429.30 too. Any further contributions gratefully received, as ever, at:
http://www.justgiving.com/jayneackroydandginnysharp
Ginny is currently recovering after her operation. She hopes to be getting stuck in to the spinning classes at some point this week, and should be back running with us again in a couple of weeks time. We're missing you already, Ginny, and hope you are back with us soon !
Off now to put my trusty spinach back in the freezer, ready for next time. Just need to remember not to ever try to eat it! See you next week, thanks for reading xx ‘
Thanks, Jayne

Vikki Sivertsen’s London Marathon Blog – 8/3/09
Blog 9 - Oh What a Beautiful Morning………..
‘ What is it they say about ‘Mad dogs and English men’? …Oh yes, midday sun. Well I’m neither a mad dog nor an English man then, but I must be barking, as this week I have only been running in the torrential rain/sleet/hail and freezing cold north wind!
The schedule said it was a week to ‘practice pacing’ and Sundays long run of 18 miles would be the perfect opportunity for this. We drove out to run 18 miles through the villages and countryside around Bredon hill. It was a beautiful morning, the sun was quite warm, the birds were singing, the lambs were bleating, villagers were out wishing us a ‘good morning’…ah, to be in England now that spring is here! We passed several other joggers, cyclists and walkers, all making light hearted chit chat with us…. yes, it was too good to be true! Thirty-five minutes later I thought I felt a drop of rain. Within a very short space of time we were knocked sideways by horizontal precipitation of nearly every variety, rain, sleet, and then hail. I was only wearing a running vest and knee length running tights, luckily Ron had a T shirt for me in his back pack, which was difficult to put on as at this point I could not feel my hands. I also had a ‘Buff’ (www.buffwear.com) around my neck, which I pulled up over my ears and head. I left my sunglasses on for protection to stop the hail from gauging out my eyeballs. I’d like to think that I looked like a slightly damp Grace Kelly but Ron tells me that a bedraggled Hilda Ogden is nearer the truth! I felt a blister starting on the back of my right heel, so I stopped to tighten my shoe laces as I have heard this is the thing to do if you get a blister whilst running. It did help. My leggings were so wet and cold against my skin I felt naked from the waist down but Ron assured me that I wasn’t. He was pedalling behind me and said he wasn’t aware of anywhere to park his bike!! In my desperation to get back to the warm, dry car I ran the last 4 miles faster than my suggested pace and finished the 18-mile route in 2 hours 30 minutes, 7 minutes inside the schedule, Phew!
Earlier in the week I had some sprint sessions to do – 200m fast, 100m jog x 14. Both Ron and I had Tuesday afternoon free so we took the opportunity of using the running track at Hereford Leisure Centre. This was great fun from my point of view! I felt athletic and even more serious about what I was doing! I don’t think I have run on a track since I was about 15 years old – some time ago! It felt completely different underfoot from any other training I have done so far. However, weather conditions were pretty much the same as Sunday’s session with wintry downpours and bitterly cold, gusty winds. Porto beach seems a long time ago. It cost us £3 to use the track for as long as we wanted it for. It is available on a daily basis and the Centre has good changing rooms with showers and a café. It only takes about half an hour to get there and you don’t have to go through Hereford town centre, it’s right next to Hereford racecourse. (There is a track at Nunnery Wood school in Worcester but this is not available during the daytime).
I’m really starting to feel fitter and stronger from my regular training but I am aware of little ‘niggles’ around my body for which I make sure I see a physiotherapist on a regular basis to hopefully ‘nip things in the bud’. I’m doing all my long runs now in the kit I intend to wear on the day of the Flora London Marathon, (alternating 2 pairs of identical running shoes) and still experimenting with carbohydrate gels and sweets.
If you would like to sponsor me in aid of Acorns Children’s Hospices please go to www.justgiving.com/vikkisivertsen. Thanks once again to those of you who have already donated. This means a great deal to the charity ‘
Thanks, Vikki

Our LM runners
A round-up of our London Marathon runners for this year......
Gents - Phil Jackson, Andy Lyon, Chris Jarrey
Ladies - Emma Gooderham, Vikki Sivertsen, Jayne Ackroyd, Samantha Caseley
Ginny Sharp has deferred her place until 2010.
Carl Anthony – also deferred?

Membership
Membership is now up to 90. Well on the way to the 100 target for 3 LM places next year.
Recently renewed are Tony Knight, Roger Moore, Bruce Banister-Harding and Mike Theelke. Chris Jolley is a very welcome new member.

Race Reports
Gloucester 20, 8/3/09 by Julie Caseley
‘ As well as an important health and safety talk before the start of the race regarding running 3 abreast (ipods were also banned), there was a 1 minute silence for a runner who died at the recent Gloucester Marathon.
The course was a two lap pan handle which I remember from 3 years ago as being quite challenging mentally as well as physically. Although the organisers say there are only 2 small hills on the course, I think they should go out and count again!!
Up to about mile 6 everything was going really well - the sun was shining and the wind was behind us. Then there was a very heavy downpour and everyone got soaked and quite cold, then we turned a corner and the wind was full on in our face. I